Volleyball drills for technique warming-up

• Ladder walk at a fast pace. With every step keep your heels off the ground.
• Slalom around the pawns.
• Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
• Step under the net.
• Sideways past the net with head under net edge.
• Sprint diagonally to the back left.
• Walk around the pawn and sprint over the backline.
• Run back to starting position.

• 6 times to the net (forward and backward)
• 2x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks straight up 2x times
• 2x back and forth sitting low in defensive position
• 2x cross pass back and forth.

Playing in pairs fanatically.

Block defend with dive

• 1 blocks first at the centre and then at the left front.

• after the block, turns around and defends back the attack of 3.

• then defends (in dive) short ball from 5

• 2 is next

• Turn over: 1 to short ball, 3 to blocking, 5 to attack

• Watts relay:
• 2 (or more) groups competing against each other.
• For each group there is a cotton wool and that must be brought from one side to the other by means of a dive and blowing once.
• You may start as soon as the person in front of you taps you

• We play with 3 players on one field
• After passing the ball the player blocks and walks backwards through the ladder to connect with the other players
• on either side of the net.
  • Players play a game in which the ball must be played over the net in one go.
  • After playing the ball, walk forwards to the net and make a block
  • If you get the ball on the ground near the opponent's sideline (trainers referee if it is close enough) the opponent must run around the opponent's field.
  • You can only score behind the 3 meter line/ against the sideline/backline

A few turns on the loose

Knee prevention:

• Squats (2x12)
• Lunges (12 each side)

Back/pelvis prevention:

• Planks (side and straight plank) (20sec each)
• Side stance and leg raises (15x each side)

Shoulder prevention:

• Flat on the floor and arms at 90° and lift (15x)

• Hopping over the bank
• Slalom around the pawns.
• Attack pass to the net and shuffle backwards diagonally (3x attack pass and 2x shuffle).
• Step under the net.
• Sideways past the net with head under net edge.
• Make a dive across the field.
• Walk around the pawn and sprint over the backline.
• Run back to starting position.

Running in

• 3 x run
• 3 x run with arms waving
• 2 x sideways
• 2 x cross stride
• 2 x heels-buttons
• 2 x knee lifts

Loosening ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises:

• sit ups
• knees 90 degrees, sit ups and your hands touch under your knee
• knees to the left, up
• knees to the right, up
• lie down, arms swing to your feet
• tap ankles
• planks
• mountain climbers

Practice

• fanatically playing in pairs
• Then player with ball at the net, passes ball on 7 m
• Then at 3 m on top and underhand
• After that at 7 m, at 3 m
• 5 red balls

Throw ball, run, pass and catch

• Row 1 players ready to play ball
• Row 2 players behind trainer with the ball
  • Front pushes trainer ball in hand and joins row 1
• Trainer throws the ball into the field and player from row 1:
  • Runs to the ball, 1x OH and then catch
  • Runs to the ball, 1x BH and then catch
  • Runs towards the ball,,1x OH, 1x BH and then catch
  • Runs to the ball and touches it anyway : dive
• Bring ball to trainer
• High tempo and adapt to the player.

• Trainer chooses 4 (or 5) lines and numbers them 1, 2, 3, 4 etc.
• everyone stand on the outer line
• trainer calls out a line number and everyone runs to it
• do this a number of times
• at a given moment the last one who reaches the line falls off
• Until there is a winner.
  • disadvantage of this is, that the lesser runners do not get better, because they fall off first.

In pairs playing fanatically

Afterwards:

• 1 with ball at the net,
• 1 without ball on the backline, flat on belly.
• Attacker hits the ball, defender defends on 7 meter line,
  • Then short ball on 3meter line.

Two teams: one sits on the ground, the other stands.

The player who is standing must touch the toes of the one who is sitting. He may not hang over the player who is sitting.

To really get warm at the beginning of the training, relays are ideal. My experience is that adults also enjoy them and a bit of competition is always good!