Volleyball drills
Make 3 or 4 teams (depends on the amount of players).
1 player on 7mtr line and 2 at the net.
- Left front plays the ball overhand to player 2 (7mtr).
- Player 2 plays the ball underarm to player 3 (net)
- Player 3 plays the ball overhand again to player 1.
If the exercise is running player 1 can hit the ball overhand (quietly).
- 3 times to the net (forward and backward)
- 3 times to the net, behind 3 metres, to the net and sprint back
- 2 x back and forth knee lifts (left leg up, left arm up etc)
- Heels/Buttocks upper body straight 2x back and forth
- 2x back and forth sitting low in defensive stance sideways
- 3x standing fast footwork 9 meters, then sprint to 3 meters
- 6 times to the net (forward and backward)
- 2x back and forth knee lifts (left leg up, left arm up etc)
- Heels/Buttocks straight up 2x times
- 2x back and forth sitting low in defensive position
- 2x cross pass back and forth.
The purpose of the core is that the players can play the ball overhead.
- The players stand in pairs facing each other and play overhead.
- Hands well above the head, from the legs, stretch the body and point to the ball
- The players stand further and further apart.
- Then we form two rows diagonally across the field and we play BH, chase your ball
- Place a mat at random in each field.
- On 2 sides stand a group to serve.
- Serve on the mat.
- Then run after your ball and join the line on the other side.
- Who hit the mat the most?
- Players should try to stand as close to the back line as possible, but if they can't they can move closer to the net.
Pay attention in the exercises:
- Pass must come high so player can catch the ball 'overhand'.
- Pass to the right, right foot forward
- Pass to the left, left foot forward
- Eyes" of the shoulders in the direction of play
The exercise:
- 3 pairs with 1 ball.
- 1 and 2 stand next to each other, not too close to the net.
- 3 faces 1 in the back of the court.
- 1 throws straight at 3 and 3 tests diagonally to 2.
- 2 catches and then throws straight to 3 and 3 keys diagonally to 1.
- So 3 moves around all the time.
- 2 teams of 4 with a net in between.
- Trainer brings in the ball and plays 3 times over.
- If the ball lands on the ground, I play another ball. If that team has won, they go to the other side and stand on the ground.
- After 10 / 15 points it's over (points determine themselves).
Pay attention in the exercises:
- Pass must come high so player can catch the ball 'overhand'.
- Pass to the right, right foot forward
- Pass to the left, left foot forward
- Eyes" of the shoulders in the direction of play
The exercise:
- 3 pairs with 1 ball.
- 1 and 2 stand next to each other, not too close to the net.
- 3 faces 1 in the back of the court.
- 1 throws straight at 3 and 3 tests diagonally to 2.
- 2 catches and then throws straight to 3 and 3 keys diagonally to 1.
- So 3 moves around all the time.
- in pairs. 1 works the other has rest
- bench up and down with 2 legs at the same time (3x 20 - if you can)
- bench up and down, alternating left and right (3x 20)
- Push-ups, remember that their backs are straight
- Abdominal muscle:
- ball in your hands, legs up and try to touch the toes with the ball (30x)
- Place ball on the ground left and right of your body with your arms stretched out (both 30x)
- Stand between 2 lines and move LAOW and touch the side lines
- everyone plays individually BH ball against wall
- watch the technique of the hands
- they learn control over the ball
- if possible give a height (net height + a little) where the ball will hit the wall roughly
These exercises can be done in many variations.
- 2 equal groups
- relay measurement. so which group finishes first?
- jump over bench
- through the hoop
- slalom through poles
- 3x push-ups
- 10x jump with 2 legs on the bench
- touch the next one
- ATTENTION: to smuggle is to start over with the part (not the whole course of course)
- All children stand in a defined field.
- Two taggers stand outside the field with one ball.
- The taggers must try to catch the children in the field with the ball.
- => if tapped: join the catcher