Volleyball drills for technique warming-up

• foot by foot but at the 2nd YES get into a pass position as quickly as possible.
• 10x sit-ups
• 10x push-ups
• 10 x left and right 'clock
• 10x left and right russian sit up

• Four players make a large square.
• In the middle is E.
• These players are the link between two triangles.
• In both triangles the ball goes around.
• And E plays the ball overhead in those two triangles.
• With more than one player, change corner players.
• Variant 1: E can choose to whom he passes the ball back.
• Variant 2: The corner players play overhand to each other, but underarm to E.

• Three players stand in a triangle.
• The one who does NOT get the ball moves to the opposite side next to the other player.
• Again, the one who does not get the ball moves.
• Start simple by first playing the ball up in front of yourself and then serving one of the other two players.
• The one who does not get the ball moves to the other side
• Later on, make it more difficult by taking away the play-up part
• Finally, you pass in front of yourself and hit the ball in a controlled way.
• Super exercise for getting very tired very quickly.

• Make two teams and two goals from cones.
• The ball has to stay low to the ground so sit low and then play the ball with your flat hand.
• Who first scores a goal.
• Stop after about 15 minutes.
• Then record the score who has scored the most has won.

• Four players, three of whom make a large triangle.
• One player stands in the middle.
• The ball is played by someone from the triangle to the middle.
• This middle player plays one of the other two players in the triangle.
• One player from the triangle who does NOTHING must now switch with the middle player.
• In short, the one who does nothing, switches with the centre.

• working together in threes. The outer 2 players make sure that the middle player has to work well.
• The middle player has to move up and down between the two outfield players.
• Variation:
• pass
• Pass the ball after a throw-in
• Pass the ball after an overhand pass.
• one side overhead, other side pass
• after each of the 5 times the exercise is done, change middle players.

Basic exercise:

• Trainer throws ball, player catches ball and puts it in the cart.
• After this the player goes to the ladder. Here he goes through it and joins the next row.

Differentiation/Extension:

• Throwing the ball in a difficult way (left and right, front and back).
• Playing underhand and catching for themselves.
• Two players stand ready next to each other and have to call loose.
• A setupper comes on and has to catch the underhand ball.
• An attacker arrives and has to play the ball from the setupper over the net.

Players enter the field in pairs (or trios). Each pair or trio has a ball.

First exercise:

• Ball is hit into the field by one duo or trio.
• The others try to pass the ball on in 3 contacts.
• If the ball is played to the player who is already holding the ball, this player must throw the ball to another player.
• Goal = 10 points.

Second exercise:

• Same principle as in the first exercise; but this time the ball must be overplayed with the ball they already hold.
• (Bounce/push the ball against the ball). Goal = 10 points

• 2 groups run a course between a pillon running line.
• Trainer builds route. Zigzag with pawns.
• first calm dribble, touching the pylon
• Side-step, touching the pylon
• Cross pass, touch the pylon
• Run to the pylon, 3x jumping jack at the pylon
• Run to pilar, 5x block jump
• Run towards the pylon, just before the pylon, attack pass and jump
• calm dribble, circle around the pylon (keep touching the pylon)
• sprint

You go in the running pass to the net and back to the back line.

• To the net you swing your left arm forward and back to the baseline your left arm back.
• Now you do the same as step 1 but with your right arm.
• Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
• Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
• You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. If you go from the net back to the baseline you turn around again.
• Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

You go in the running pass to the net and back to the back line.

• To the net you swing your left arm forward and back to the baseline your left arm back.
• Now you do the same as step 1 but with your right arm.
• Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
• Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
• You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
• Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

• with 3 teams, or else 2 teams:
• throw the ball over, 1 to 2, 2 to 3, 3 to 2, 2 to 1. After 5 turns, 1 position.
• Throw pass. 1 throw to 2, 2 pass to 3, 3 throw to 2, 2 pass to 1. After 5 turn overs 1 position
• smash, pass variant
• smash, pass, smash, pass
• throw, pass, BH, pass, etc.