Volleyball drills for technique warming-up
Goal
Stretching the shoulder belt to prepare for volleyball movements.
Organization
Repetitions:In total, do 3 series of 5 repetitions. In between series, you take a few seconds rest.
Performance
- Stand with your back towards the net at half a meter, and place your feet at hip width.
- Make yourself long with your hands above your head.
- Make your back hollow with your arms reaching backwards and then touch the net with your finger tips.
- Mildly stretch the front side of your breast and shoulders.
- Do this in high tempo but controlled.
In total, do 3 series of 10 repetitions. In between series, you take a few seconds rest.
Put the coordination ladder in the middle of the field.
Build up slowly, and players have to go as fast after each other as possible
through the ladder. But safe. If you see they follow each other too quickly, call the players yourself one by one.
Exercise 1
player 1 place both feet in one box but not at the same time, but 1 by 1.
So for example first left and right in box 1, and then left and right in box 2. And as fast as possible.
Exercise 2
Zigzag side-step
player 1 is standing next to the first box.
1 player puts right foot in the box and then left, then right foot out and left out.
2 then with left in box 2 followed by right
3. with left besides box 3, followed by right and then right in box 3 followed by left, and then right out the box again followed by left etc... until the end of the ladder
Exercise 3
In Out
player 1 puts the left foot in the first box and closes with right foot.
player 1 puts the left foot outside box 2 left of the box and right foot outside the 2nd box right of the box.
And back 1 by 1 in box 3, until the end of the ladder.
Hip rotation feet on the ground.
- Lying on your back with the arms spread to the side, knees bent and toes towards the shins.
- Let the knees fall to the left and hold for 2 seconds.
- Move back to the center line and let them fall to the right.
- Do this 5x per side
- Attention points
- Shoulders have to keep on the ground, knees together.
- pull in your navel and knees cannot touch the ground.
Hip rotation feet of the ground.
- Almost the same as last exercise but now the upper legs are in a right angle to the hip.
- And the knees in an angle of 90 degrees.
- Now, let fall 3x per side, but the knees still not touch the ground.
Scorpion:
- Lie on your stomach with the arms next to your body.
- Move your right foot to your left hand and reverse. 4x per side.
- stand up, and loosen up from top to bottom.
- Start with the neck to shoulder, arms, hips (already loosened up), knees and ankles.
Players divided over two sides (max 6 per side on the long side line)
- begin with easy running around own side. (side line -net line-side line-back line)
- after 3 rounds, the trainer is going to assign tasks.
- This is done on the net line and end line on the side line kids keep running.
1. closing step (sideways)
2. cross step (sideways)
3. knee lifting (forward)
4. Heels/buttocks.
5. Rotate right arm forward
6. Rotate left arm forward
7. Rotate right arm backwards
8. Rotate left arm backwards
9. take a sprint.
- Kids keep the balloon up and have to listen to the trainer. If the trainer claps 1x, the kids have to hit the balloon with the right hand (left foot forward, other hand is pointing). Clapping 2x hit left hand (right foot forward, other hand pointing)
- Kids are randomly walking over the field. When the trainer calls, they have to find a friend as fast as possible. They stand 4 steps away of each other, and calmly hit the balloon to each other (correct foot forward, pointing). This is how the kids change balloons. Balloon is caught overarm or underhand.
- Idem but with regular ball. They do not hit straight, but to the ground (wrist hit). Catch overarm
- Idem but pluck from the air and catch overarm
- Idem but pluck from the air, control, and throw back to the other (kids each have their own ball)
- Idem but with regular ball. They do not hit straight, but to the ground (wrist hit). Catch overarm
Set up net and stretch
BAL ROLLEN EN STOPPEN
- Line 1 players ready to stop ball
- Line 2 players behind trainer with ball
- Front player puts ball in hands trainer and joins line 1
- Trainer rolls ball and player from line 1:
- Stops ball with right hand
- Stops ball with left hand
- Stops the ball with the foot
- Runs around and sist in front of the ball, and lest ball roll between the legs
- Runs around and lies down in front of the ball and holds the ball still with stretched arms
- High tempo!
Stomach muscle exercises:
20 x up, 20 x up, hold, 10 x up in 3 steps, 10 x up in 7 steps
10 x squats, 10 x burpies, planking, push ups
Practice fanatically
Rally pass, underhand and overarm
| In the matches, these are the balls which are easily played over the net by the opponent. It is important to optimally use the chances offered. The pass has to be perfect and to achieve that requires a lot of practice. The warming up is very suited for this. The adjacent drawing is divided in 3 phases, A, B, and C, but all are about the same pair. At A, 1 has the ball and 2 is at the 3 meter line. 1 plays the ball (1) with an arch in the back field, and 3 moves to the back. At B, 2 has arrived in the back field and plays the ball (2) back to 1, who is still at the net, and walks back to the 3 meter line. 1 plays the ball (3) again to the 3 meter line, in such a way that 2 can get under it At C, 2 plays the ball (4) back to 1 again and moves to the back again, and plays the ball (5) in the back field again. Pay attention that players always get behind the ball and that they are in balance when playing the ball. In the back field, the trajectory of the pass player 2 plays can be flatter, so the ball is a bit faster at 1. The short ball needs to be high, so the playmaker (in the match) has the time to get under the ball and deliver the perfect set up to score the point. You can do the exercise overarm or underhand. In both exercises, you have to play overarm at the net. Demand all balls to be perfect! These are the chances offered and you have to seize them When passing overarm, pay attention to:
|
Set up net
Run rounds around the hall and stretch
ROLL BALL AND STOP
- Line 1 players ready to stop ball
- Line 2 players behind trainer with ball
- Front player puts ball in hands trainer and joins line 1
- Trainer rolls ball and player from line 1:
- Stops ball with right hand
- Stops ball with left hand
- Stops the ball with the foot
- Runs around and sits in front of the ball, and lest ball roll between the legs
- Runs around and lies down in front of the ball and holds the ball still with stretched arms
- High tempo!
Stomach muscle exercises:
20 x up, 20 x up, hold, 10 x up in 3 steps, 5 x up in 7 steps
10 x squats, 10 x burpies, planking, push ups
- quintet with 1 ball. 1 player is at the net
- Opposite him/her is a trio next to each other
- If the ball thrower throws a ball to the middle, the middle player passes the ball back and everybody remains.
- If the ball is thrown left, the player passes the ball back and changes left for mid
- If the ball is thrown right, the player passes the ball back and changes right for mid
Which trio keeps this up the longest.
If a ball is missed, the player that made the mistake leaves the field, and a new player comes in the middle.
After every part a short rest and continue. For parts with *, a bench is required, 2 to 4 persons per bench
- Deel 1:
- 30 step-ups* (step up/down bench)
- 15 push-ups* (feet on bench)
- 30 step-ups*
- 15 spiderman push-ups (pull up 1 leg as a frog at the same time as push ups)
- Part 2:
- 30 east-west steps-ups* (right foot on bench, left foot besides, then left foot on right foot besides)
- 10 squats jumps (bend the knees and when stretching jump as high as possible)
- 30 east-west steps-ups*
- 10 squats jumps
- Part 3:
- 20 sideways shuffles over 4 meter
- 10 slit-squat jump (jump, and bend 1 knee, each time a different knee)
- Part 4:
- 20 forward and backward sprints over 4 meters
- 10 squats jumps
- Player A throws the ball over the net.
- Player B or C passes the ball over the net.
- The other player quickly runs underneath the net, and sets up for the same player that passed.
- This player tries to hit a cone from the bench with overarm player or a hitting movement.
Which pair or which team has hit the most cones from the bench after an X number of minutes?
- The cards of a complete deck (including jokers) are placed face down on the ground at a central spot in the playing area.
- The players are divided over 4 teams in the 4 corners of the playing area.
- Every team has to collect different kind of cards: hearts, diamonds, spades, clubs.
- After signal, the first player of every team can go to the central point to collect 1 card.
- The player turns one card, and has to take it if it is the right kind (or a joker).
- If it is the wrong kind, he has to put it back face down.
- The next player can leave if he is tagged (relay race).
Which team is first in showing a line of 13 cards of their kind?
A large, thick mat in the middle of the field.
Surrounded by obstacles to hide behind.
A number of kids is on the mat and have to try to throw the other kids off the mat with the balls.
The other children have to try to get completely around the field before they can hand in, for example, a dot or a ring as a point.
Requirements:
Balls, thick mat, obstacles such as chest or carts, and dots or hats to be used as points.