Volleyball drills

• Doing squat jumps helps volleyball players strengthen calves, glutes, hips as well as quads.
• When squatting down volleyball players should try to keep hips parallel.
• Make sure that your knees are bent at 90 degrees.

• Doing tuck jump has a profound positive impact on a volleyball player’s glutes, hips and quads.
• When doing this type of volleyball exercise you should keep your knees as high as possible.
• Plus, you need to spend as little time on the ground.

• Frog hops is the right type of volleyball exercise for developing explosive jumping power.
• If you do this volleyball exercise on a regular basis you’ll be able to strengthen the quadriceps and hamstrings over the time.
• As a result, you’ll be able to jump higher!

Divide children in pairs; 1 counter and 1 performing the exercise

• 4 hoops are in a square. The distance between the hoops is 5 meters. In every hoop is a ball. The player starts in a corner with a ball.
• Change as many balls as possible, in which the ball has to be put in the hoop. The player has to look the same direction the entire time. 
• Every player has 1 turn.
• Count the number of ball changes in 45 seconds.

Directions for the counters

• The balls have to be put in the hoops. If the ball rolls out, the player has to go back to put the ball back in the hoop!
• All four hoops have to be processed in order. The player is not allowed to run between 2 hoops and change the balls!

Goal;

The teams on the mats have to conquer 4 cones without being tagged in x number of minutes

Requirements;

- Pairs on the 3 mats (to be expanded to 2 pairs)
- 2 taggers between mats and cones
- 9 cones around a field's length from the mats.

Game explanation;

The pair on the mat has conquer a mat hand in hand or otherwise connected.
The taggers are going to try to tag the pair.
If one of the pair is tagged, they have to go back to their mat and try again.
The first at the four cones has one. The team with the least cones are going to be the taggers.
Set a time limit for an x number of minutes to keep the flow in the game.

• You are in pairs bsp;
• The one has a tennis ball, and the other a cone. 
• One is holding the cone in a triangle and tries to catch the tennis ball thrown by the other. 
• The catcher then tries to push the ball to the thrower. 
• You do this 10x and then change. 
• Also pay attention to leg work

The hands are positioned like this:

• The circle is the cone. 
• The point of the cone has to point to the nose of the kid. 
• You need little cones.

GOAL

Improve condition and power + warming up

ORGANIZATION

Crack the code by doing various exercises

EXECUTION

You can play this game with each 4 exercises you can come up with.

1. Divide group in two teams which are going to do the exercises.
2. The trainer makes a 10-digit code for example (24 32 14 21 33)
3. The players will do the devised exercises in a certain order. For example: they think that the first digit is 3, so they will do exercise 3. When they have finished this exercise, they go to the trainer who tells if the digit is correct or wrong. If the digit is correct, they try to guess the next digit. If the digit is incorrect, they will have to do another exercise, for example exercise 4, to guess to correct digit.

For example
Exercise 1: 5 times pumping
Exercise 2: run the distance between the end line and the middle line three times
Exercise 3: 5 times blocking at different places/positions
Exercise 4: 1 slide dive towards the sideline, another slide dive towards the end line

The pair that cracks the code first, wins.

• Line of players A  (+- 4 players) in the middle of the field with a ball
• Player 1 is center forward, and is properly thrown to by first player from line A
• Player 1 plays ball overarm in the basket
  • bend elbows
  • stretch elbows and point after ball 
• Player at the basket catches and joins line A

• jump on one leg from the line 
• as far as possible, keep standing still for a few seconds.
• all the way to the net and back.

With this exercise, younger children can practice overarm throwing.

1. Give everybody a ball and have them show how they play overarm
2. Is this not correct (for example, no pizza slice, or under the head), correct them, show how it has to be done.
3. Have them throw against the wall, this provides lots of ball contact.
4. Make pairs and have them throw over the net, to learn them to play high.
5. Meanwhile, correct technique mistakes, but stay positive.
6. Ask afterwards what they have learned, to make them think about it again.

• divide the group in two. 
• The ball has to be passed 10x in 1 group. 
• The other group tries to intercept the ball and then pass 10x themselves.

Focus of this exercise is the service pass.

Start serving calmly, raise pressure in the course of the exercise.

• A serves to B
• B passes to C
• C catches, and joins position D
• D serves or E
• E passes to F
• F catches and joins position A

Expansions:

• A takes 3 steps into the field, after the pass/set up follows a controlled straight attack, which A defends himself .
• A catches ball, and gives it to a reserve server on position A
• Idem for D

8 Players: reserve on serving position
10 players: position reserve on serving position and pass
12 players: 2 reserves serving position, 1 reserve pass position
14 players: 2 reserves on serving position and pass