Volleyball drills for technique warming-up
walk from one side of the room to the other
first on the spot, then walk
- walk sideways
- heels buttocks
- lift the knee
- finish with 2x sprint
- in pairs. 1 works the other has rest
- bench up and down with 2 legs at the same time (3x 20 - if you can)
- bench up and down, alternating left and right (3x 20)
- Push-ups, remember that their backs are straight
- Abdominal muscle:
- ball in your hands, legs up and try to touch the toes with the ball (30x)
- Place ball on the ground left and right of your body with your arms stretched out (both 30x)
- Stand between 2 lines and move LAOW and touch the side lines
- 4 players stand in a square
- 5th player walks around it:
- rotating 1 or 2 postions
- counter clockwise or clockwise
- player 5 may make it difficult
- square of 4 players follows the movement as a square
walk from one side of the room to the other and
- walk sideways
- heels buttocks
- knee lift
- finish with 2x sprint
Start with the right foot (lead foot), place it in the first box, then place the left foot next to it, move the right foot back out of the ladder and place the left foot next to it. Then step right into the next compartment…keep the rhythm and perform as fast as possible. Also perform in the other direction (starting with the left foot). | Start next to the ladder, place your right foot in the box and add your left foot, then place your right foot next to the ladder and place your left foot in the next box. Place your right foot in the next box and place your left foot next to the ladder. Count, e.g. 1-2-3 / 1-2-3…. | Start in front of the ladder, place the left foot in the box first and add the right foot. Then place the left foot out of the ladder next to the partition, then the right foot out of the ladder next to the partition. Now place the left foot back into the next compartment… Also perform with the right foot starting. |
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- line up in 2 rows with the ball
- 1 player per row at a time
- every player walks to a line/or the net while playing OH
- every player walks to a line/or the net while playing bravely
- every player towards a line/or the net by holding up the ball with one fist
- first to the right then to the left
- Row 1 players ready to play ball
- Row 2 players behind trainer with ball
- Front pushes trainer ball in hand and joins row 1
- Trainer throws ball into field and player from row 1:
- Runs towards the ball, lets it bounce 1x, 1x OH and then catches it
- Runs to the ball, lets it bounce 1x, 1x BH and then catch
- Runs to the ball, let it bounce 1x, 1x OH, 1x BH and then catch
- Runs to the ball, does not bounce, and touches it anyway : diving
- Connect with ball in the back of line 2
- High tempo and adapt to the player.
- Row 1 players ready to stop ball
- Row 2 players behind trainer with ball
- Front pushes trainer ball in hand and joins row 1
- Trainer rolls ball and player from row 1:
- Stops ball with right hand
- Stops ball with left hand
- Stops ball with foot
- Runs around and sits in front of the ball, rolling the ball between the legs
- Runs around it and lies down in front of the ball, holding it still with outstretched arms
- High tempo!
the two of us. 1 works, other has rest
- going up and down bench with 2 legs at the same time
- bench up and down, alternately left and right
- Push-ups, remember that their backs are straight.
- Absorbent muscle: arms crossed, legs up, shoulders up 20 cm
- Stand between 2 lines and move LAOW and touch the side lines
- Jump over buddy and after landing crawl through the legs of your buddy
Run laps to warm up. Suitable for the beginning of the training
- bench up and down with 2 legs simultaneously
- bench up and down, alternating left and right
- Push-ups, remember that they have their back straight.
- Between 2 lines and move LOW and tap on the side lines
- At the net and only blocks. Hands at shoulders and jump up from knees
- Jump over buddy and after landing crawl through the legs of your buddy
Basket volley. 4 against 4 with 1 basket. Scoring by overhead throwing technique. Throwing over only. When scored, start again at the back line.