Volleyball drills

• Zigzag backwards through cones .
• Zigzag with shuffle pass.
• Skate pass/jump.
• Sideways/skateboarding
  • Front left.
  • Front right.
• Turn back around the pawn
• Ah end relay between the 2 rows

Play the ball overhand

• keep your hands above your head at all times
• catch the ball
• arms 'spring in
• and throw/play straight up by stretching the arms
• Alternate between overhead and underhand

• 2 teams of 4 with a net in between. In both teams 1 sv. The rest is divided in the back of the field.
• Trainer introduces ball and 3 players defend ball and pass to sv.
• If ball is played by la, then set up at mid or back, etc. Always in principle 2 attackers
• Attack blocked by sv and try to defend ball and build attack.
• When ball hits ground I play another ball in. After a while play to other team. Possibly exchange players.
• Gets a point if you score an attack without touching. Otherwise, point for other team.

Goal of the exercise:

Increase speed and agility.

Explanation of the exercise:

Teams stand behind a pawn. Player 1 runs to the next pawn, goes around it and runs back. Player 2 can start when player 1 is back. The team that finishes first wins. Different forms: sprint, frog jump, tide, knee lift, hopscotch, wheelbarrow, sprint with ball, overhead play and underarm play.

XL Challenge:

Place a balloon on centerline. At the sign of the trainer you have to sprint to the balloon and then dive and blow very hard. After being tapped the next player can blow away the balloon. The player who is first to blow the balloon over the backline wins.

Duration of the exercise:

10-15 minutes.

• first throw over the ball (throwing-movement)
• just replay with 2 teams
• Overhand and underhand: short ball oh and long ball oh (15 times each back and forth)
• Variant: in the back 1 time in front of you (10 times each back and forth)
• Variant: in front of the team, play forwards once (OH and then BH); player who runs to and fro always touches the ground before the ball is played (10 times each backwards and forwards)

One ticker in the middle of the field. The rest stand on the lines of the field and may only move across the line.

Variations:

1. Nose to the net
2. Nose to the left wall
3. Nose to the back wall
4. Nose to the right wall

The ticker may move throughout the field.

• group of 4-6
• choose a word beforehand with about 6 to 7 letters (e.g. serve)
• the first serves on a place in the field
  • You can also place a number of mats or hoops.
• the others must serve on the same spot
  • The 1st one also joins in.
• If this doesn't work out they get a letter.
• if you have the whole word you are finished
  • possibly play bra against the wall or something
• Again with someone else as first.

There is a compass and he gets the assignment to go to the mentioned spot. (depending on the number of players).

1. 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)
2. Push-ups, remember that their backs are straight
3. 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)
4. Stand between 2 lines and move LAY and touch the side lines
5. Tipping: individually through the field

1. Extend your arms out to the sides with your fists clenched and your thumbs up.
2. Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot. Move your left leg and torso as one.
3. Do the same with your right leg while balancing on your left foot.
4. Repeat these movements several times, alternating between your left and right legs.

- Abdominal muscles 1 minute (press navel into the ground)

- reverse push-ups, fingers towards the back 15x

- 60 sec planks (straight back)

- 15 x Swim

- Push-ups 20 x

- Squat 10 x

These exercises can be done in many variations.

• 2 equal groups
• estaffete. so which group finishes first
  1. speed ladder
  2. under 'mat on benches
  3. through the hoop
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

• The players start by throwing the ball over.
• After throwing the ball, each player walks around the pawn to the other side.
• One of the players then determines how the game is played and how the players move around the pawn.
• The other players imitate this player.