Volleyball drills for technique warming-up

• Learning the defense system
• 1 side with 4: leave 1st time (= at net / 3M line)
• Surplus on the other side.
• Red/ blue throws the ball in nr PASPLEK.
• Then the ball is passed to pos 2 or 3.
• This player catches the ball and then makes an attacking run and throws the ball over.
• Attacker who doesn't get the ball does AP + sliding dive to cart and takes new ball.
• Side with 4 does the right moves.
• Catch the ball --> position 1 runs in puts BH pass to position 4 --> plays over
• 5 balls and turn over

• Trainer brings the ball from the backfield into the centre.
• The middle player of the trio must set it up directly to one of the other players.
• Call who you are serving.
• In this way, the 'non-attacker' can go directly under the net to defend the ball.
• Once at the other side, a perfect attack is built up and a new trio is ready to defend this attack and turn it into a counter-attack.
• If you win the rally, the trio counts its point, but the next round starts from the beginning.

• 45" jump ropes
• 20 straight abdominals
• 45" skipping ropes
• 20 oblique abdominals
• 45" skipping ropes
• 5 lunches left and right
• 45" skipping ropes
• 10 squats
• 45" skipping ropes
• 10 jumping squats
• 45" skipping ropes
• 10x pumps
• 1' skipping ropes

Course: 3 groups of 3 persons - behind the back line

• Walk to 3m line
• Shuffle low backwards to backline - left and right
• Walk to 3m line + offensive run
• Dive under net to 3m line
• Turn around and block: block - side + block - side + block
• Roll backwards
• Turn around + walk to the back line
• Sprint back
  1. First jump at 50%
  2. Second jump at 75%
  3. Third jump at 100%

Jump ropes + exercises:

• 45" jump roping
• 20 straight abdominals
• 45" skipping ropes
• 20 oblique abdominals
• 45" skipping ropes
• 5 lunches left and right
• 45" skipping ropes
• 10 squats
• 45" skipping ropes
• 10 jumping squats
• 45" skipping ropes
• 10x pumps
• 1' jump ropes

Sprint:

3 groups of 3 people - behind the back line

• First person: is going to lay 4 balls
• Second person: is going to get 4 balls
• Third person: is going to lay 4 balls

• Releasing
• Striking under the net
• Over the net
• Control key
• Bottom hand - Top hand
• Bottom hand (1x contact)
• Overhand (1x contact)
  
  

Afterwards sparring
: The one who has given the pass remains standing

• Reception - pass - pass with touch
• Reception - pass - pass with technical + targeted attack
• Reception - pass - pass over with attack and go for point - play out point.

exercise 1

• Stand on the back line and dribble forward to the net.
  Dribble backwards to the backline.
  Alternately lift your left and right knee to 90 degrees back to the net.
  Alternately tap your left and right heels against your buttock back to the back line.
  Repeat knee lifts and heel lifts one more time.
  
  
  
  
• Dribble forward to the net, swinging your left arm forward.
• Back to the back line dribble forward swinging your right arm forward.
• Dribble forward to the net, swinging both arms forward.
• Back to the back line, dribble forward swinging both arms backwards.
• Walk sideways to the net in the direction of your left shoulder. This involves successively moving your left foot sideways, crossing your right foot in front, moving your left foot sideways and crossing your right foot in back.
• Back to the back line walk sideways towards your right shoulder. Here you move your right foot sideways and cross your left foot forward and backwards.
• Stand on your heels and walk for about 4.5 metres. Then stand on your toes as high as possible and walk to the net.
• Start by explosively skipping eight times over a few metres before sprinting to the back line. Skipping is a fast dribble on the front feet with a clear knee strike where the raised leg is horizontal and the heel just barely touches the ground. You roll over the ball of your foot towards your heel Keep the feet raised towards the shins and the ground contact short and fanatic
• From the back line, do another eight-skipping run over a few metres before sprinting to the net.
• Back to the back line you hop up actively and explosively, moving your arms along with the sprint.

exercise 2

• Lie on your back, bend your knees and place your feet on the ground.
• Arch your back by tilting your pelvis back in a controlled manner. You'll feel your lower back come in contact with the ground.
• Now tilt your pelvis forward, making your back hollow. You have now done 1 repetition.
• Note: only your pelvis and lower back move. The rest of your body remains relaxed and still.

Do a total of 3 series of 10 repetitions. Between the series take a few moments of rest.

exercise 3

• Place your feet hip-width apart, toes pointing slightly outward.
• Now make a knee bend and pretend to sit on a chair. You feel your heels pressing into the ground.
• Bend your knees at a maximum angle of 45 degrees.
• Throughout the entire movement, keep your chest forward, back straight and navel subtly tucked in.
• Keep your knees straight above your feet and don't sink in towards an X-knee.
• Distribute your weight across both legs.

Do a total of 3 series of 10 repetitions. Between the series take a few moments of rest.

exercise 4

• Put your feet on hip width and make a big step forward. Keep your back straight and your chest forward. If your right leg is in front move your left arm forward.
• Make sure your front foot rolls smoothly from heel to toe while landing.
• Make sure your knees stay straight above your feet and don't sink in towards an X-knee.
• Upon landing, spring back and return to the start position in one fluid motion.
• Then do the same movement with your other leg. Alternate between your left leg and right leg.

Do a total of 3 series of 5 repetitions and alternate the number of lunges with your left and right leg in each series. Between the series you take a few moments of rest.

exercise 5

• Stand at some distance from the net.
• Place your hands diagonally above your head in the blocking position.
• Make controlled blocking movements in a calm tempo towards the net. Make yourself as long as possible without jumping.
• Do this 5 times.

Doa total of 3 series of 5 repetitions. In between the series take a few moments of rest.

exercise 6

• Stand with your back to the net at a distance of half a meter and place your feet hip-width apart.
• Make yourself completely tall with your hands above your head.
• Pull your back while reaching your arms back to touch the net with your fingertips.
• Gently stretch the front of your chest and shoulders.
• Do this at a fast pace but in a controlled manner.

Doa total of 3 series of 5 repetitions. In between the series take a few moments of rest.

exercise 7

• Stand in pairs facing each other on one leg. Do this with a slightly bent supporting leg.
• Throw the ball back and forth. Try to go through your own throwing patterns.
• Change legs after half a minute.

• 4 gives setup on 1 and 1 attacks on 2.
• 2 defends to 3,
• 3 gives setup on 2 and 2 attacks on 1,
• 1 defends on 4 and it starts all over again.
• After 3 and 4 have given 5 setups they switch,
• the challenge is to do this while keeping the ball in play.

• Split 2 sides over 3 meter line
• 
  
• throw the ball over the net to the next player,
• after throwing the ball, shuffle backwards, touch the backline and sprint back to your position.
• Repeat 10 times
• 
  
• Bounce the ball under the net and pass to the next player,
• after the bounce, make 2 x a block jump at the net and back to your position
• Repeat 10 times
• 
  
• Play ball overhand to the next player
• after you have played, make a dive to the backline and back to your position.
• Repeat 10 times
• 
  
• play the ball underhand to the next player
• after the game, crunch 3 times and return to your position
• repeat 10 times

• Ladder exercise
• Slalom
• Sideways movement back and forth between 2 cones (low pass stance)
• Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
• Throw ball against wall (lying on stomach) with elbows off the mat
• Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
• Hurdles: lowest position and jump over them with 2 feet
• Bench: lie on your belly and pull yourself forward with your arms
• Jumping rope
• Stomach exercises: with stretched legs and feet over a big pawn each time
• Swinging jump over a bench
• Ladder exercise
• Pass the ball through the basket
• In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
• Planks

Two rows on the 3m line, edge of the field.

• Pass the ball in a zigzag and follow through.
• Overhand pass
• 1 player overhead, 1 player underhand
• In the lower hands 1x for yourself, pass in the upper hands
• Mandatory 1x for yourself, controlled pass

• Start on back line
• Walk to 3 meter line
• Move to the back line
• Walk to 3 meter line + offensive run
• Under the net
• 4x blocks with displacement
  1. Short pass sideways
• Roll backwards
• Walk to back line
• Return to starting point

First time: no command - just returnSecond
time: lift knees while returningThird
time: heels against seat while returningFourth
time: sideways movement facing curtainFifth
time: sideways movement facing wall

• 4 cones in the corners, 1 central base to which the player always returns.
• The player moves to one of the cones and plays the ball back OH, the intention is to recover the ball well.
• Short and quick ball changes.