Volleyball drills for technique warming-up

This exercise is incorporated into each workout and the numbers are gradually increased

• Sit-Ups
• Crunches
• Leg Raises
• Plank

• Play a game of volley tennis against each other.
• At lower levels the ball is allowed to bounce once, at higher levels it can be played in one go.
• As soon as you lose a point you have to run circles around the court.
• Until 2 remain, these play a final.

• 4 Swedish benches are placed in a square.
• A maximum of balls are placed in the square.
• 2 or 3 players stand in the square and try to throw as many balls as possible out of the square during one minute.
• The other players of the team run after the balls and throw them back into the square.
• After one minute the team checks how many balls are still in the square.

Divide group into two/three teams.

1. Row back line, 1 ball, roll ball, ball just over 3 meter line - pick up (the faster you roll, the sooner you win)

2. Rows of back line, 1 ball, run to net, throw and catch short over net (4x)

3. Rows of back line, 1 ball, run to net, two meters distance, throw ball into net and catch

4. Lines at wall, 1 ball, 5x ball overhead against wall

5. Lines at wall, 1 ball, 3x throw ball underhand against wall, pass against wall, catch, etc.

6. Drive at wall, 1 ball, 3x throw ball from distance against wall (throw hard and far)

Add this exercise to the training

Divide group into two/three teams.

1. Row back line, 1 ball, roll ball, ball just over 3 meter line - pick up (the faster you roll, the sooner you win)

2. Rows of back line, 1 ball, run to net, throw and catch short over net (4x)

3. Rows of back line, 1 ball, run to net, two meters distance, throw ball into net and catch

4. Lines at wall, 1 ball, 5x ball overhead against wall

5. Lines at wall, 1 ball, 3x throw ball underhand against wall, pass against wall, catch, etc.

6. Lines near wall, 1 ball, 3x throw ball from distance against wall (throw hard and far)

2 mats on 3m line - 2 mats on 5m line - 2 hoops on back line - 1 korfball pole in the middle of the field at the back

2 groups of 3 people:

• A: 1 person on 3m line with ball
• B: 1 person on mat on 3 meter line
• C: 1 person on mat on 5 meter line

1. A throws the ball over to C and C does the reception
2. C plays reception to B
3. B touches C who in the meantime has gone to the hoop and is standing in the hoop
4. C touches up to B
5. B tries to punch in the basket

IMPORTANT:

• The players on the mat may not take their foot off the mat
• The player in the hoop is allowed to move a maximum of 1 foot out of the hoop
• Point is scored when ball falls into basket or hits the basket from above.

The bootcamp consists of different parts. Each part is performed for 1 minute and then there is 30 seconds rest and time to switch parts.

• Planks
• Push-ups
• Squats
• Sit-ups
• Ladder
• Sprint between pawns 6 meters apart
• Jump over and then under the bridge
• Jumping jacks

Warming up / all-round training

Each player will pass, attack, distribute, block, defend, rally, with turnovers.
#2 means

• Trainer stands with cart with balls at the pole at #2 (position 2)
• Players stand outside the field at the side of #1 and a playmaker at # 2/3
• First round starts with Trainer throwing the ball to #5, player 1 runs from the sideline to the ball and plays it to the distributor.
• Start with "blue players" (see drawing), then extend with "red players
  
  

Further course of play:

1. Tr throws ball for S1 to #5
2. S1 runs in and plays to Sv (#2/3)
3. Sv gives setup to the outside (#4)
4. S1 attacks.
5. Turn over: S1 becomes Sv, Sv gets the ball and joins the line at #1.
   
   

Expansion 1

1. Sv turns to the other side of the net and becomes a blocker.
   Now the same steps as above, but with the block opposite the attacker.
   
2. Turn over: S1 (has just attacked) becomes Sv at #2/3, Sv
   passes under the net and becomes B1 at #2B1
   who, after blocking, goes to get the ball and joins the row
   
   .
   
   
   
   
   
   

Extend 2

1. After blocking at #2, player goes to defend at #5. Attacker is obliged to pass to #5.
2. When the ball is defended a rally may be played (2 vs. 2)
3. After end of rally or no defence or fault in attack, turn over
   
   

Extend 3 and more

1. One can extend with a 2nd blocker, 2nd and 3rd defender (on resp. #1 and #6)
2. More players can be added to field I (so players from the sideline move in when a rally arises)
3. The passing game becomes S1 (passing and attacking) -> Sv -> B1 (#3) -> B2 (#2) -> V1 (#1) -> V2 (#6) -> V3 (#5) possibly A2 (#4) and then connect again.
4. You can expand to 6 against 6, so start with blue, then B1, then B2, then V1, then V2 (when continuing the game, first V2 and then V1), then V3 (continuing the game with V2, V3, V1) and then possibly A1. In the meantime, players in field I must be added.
5. If there are several players in Area I, you can choose to throw in a ball on S1 at #5 instead of throwing in a ball through Tr.

• HIGH KNEE HUG FOR BALANCE --> PULL YOUR KNEE UP WITH YOUR ARMS TO YOUR CHEST AND RAISE YOUR OTHER LEG ON YOUR TOE

• QUAD STRETCH --> FOOT TO BUTTOCKS WITH OPPOSITE ARM AND STRETCH OTHER ARM IN THE AIR AND OPPOSITE LEG ON TOE

• SUMO squat --> through your KNEES like a sumo wrestler, elbow between your knees, between 2 steps with arm swing

• Spider man --> walk forward on your hands and connect one leg by putting it next to your hand, walk forward on your hands and connect other leg, etc.

• Front straight leg run --> run with stretched legs

• ATLAS --> PULL YOUR KNEE UP WITH YOUR ARM AND EXTEND YOUR OTHER LEG ON YOUR TOE, STEP OUT WITH A BIG STEP AND BEND YOUR KNEE, SWING YOUR ARM UP AND TURN YOUR TORSO TO THE BACK
  

• BABY SKIPS --> low SPRONG ON 1 BEEP AND LAND ON THAT BEEP, short swing in opposite direction (low variation of high skips)

3 laps around the field, then divide over the back line.

• run with arms forward
• walk with arms backwards
• lift heels
• lift knees
• sideways left
• sideways right
• cross pass

Strength exercises together:

• situps
• squats
• planks

• Player 1 throws the ball to player 3, who defends it underhand to person 2.
• Person 2 throws the ball to 3, who defends it to person 1 (so defend it diagonally every time).
• First throw everything (player 1 and 2, after that everything BH, after that technical hit).

• HIGH KNEE hug -->Tuck your knee up with your arms towards your chest and stretch your other leg towards your toe

• QUAD STRETCH --> FOOT TO BUTTOCKS WITH HELP OF OPPOSITE ARM AND STRETCH OTHER ARM IN THE AIR AND OPPOSITE LEG ON YOUR TOE

• Toes in, toes out --> walk high on your toes, with toes in and toes out

• Karaoke --> cross step, doing the front cross step high

• Toy soldier --> arms straight out in front of you, swing up with stretched leg

• ATLAS --> PULL YOUR KNEE UP WITH YOUR ARM AND STRETCH YOUR OTHER LEG ON YOUR TOE, STEP OUT WITH A BIG STEP AND BEND YOUR KNEE, SWING YOUR ARM UP AND TURN YOUR TORSO TO THE BACK

• Speed skater --> big jump sideways with bent knee to the left, rest for a moment and then to the right