Volleyball drills for technique warming-up

dribbling with the ball

• walking and dribbling through the hall
• Dribble on the spot with left leg front = right
• Dribble on the spot with right leg front = left
• dribbling alternately with left or right hand
• Sit down and stand up while dribbling

dribbling and hitting the ball.

• Hit the bal
• Let it bounce 1x
• Hit the ball etc
• Idem, but now hit alternately with right and left

1. Take a step to the right from an upright position, keeping your feet (and the rest of your body) pointing forward.
2. Lower yourselves with your upper body upright and your weight on your right foot. Lower as far as possible and keep your left leg stretched and your feet flat on the floor
3. Repeat the same movement with our left leg.
4. Repeat these movements a number of times.

1. Stretch your arms to the sides with clenched fists and thumbs up.
2. Bend over with your left leg stretched until your upper body is completely horizontal while you are balancing on your right foot. Move your left leg and your upper body in unison.
3. Do the same with your right leg while you balance on your left foot.
4. Repeat these movements a number of times, alternating between your left and right leg.

1. Bring your hands to the ground from an upright position and keep your legs stretched.
2. Take small steps forward with your hands until you cannot go any further..
3. Then move your feet towards your hands until you cannot go any further. Take small steps, only using your ankles to walk.
4. Repeat these movements a number of times.

1. Stand on hands and feet, and move your feet towards your hands so your legs and upper body make an angle of around 90 degrees.
2. Place your right foot over your left heel.
3. Press your left heel towards the floor and at the same time pull up your left toes towards your left shin.
4. Maintain this position for a moment and bring your heel up again. Repeat this movement a number of times with the same foot.
5. Then repeat this movement a number of times with your other foot.

1. Lie down flat on the ground on your belly and stretch your arms to the sides.
2. Bring your right foot to your left hand and keep your upper body, arms, and left hip in contact with the floor.
3. Go back to the starting position and then bring your left foot to your right hand.
4. Repeat these movements a number of times.

1. Lie down flat on the ground on your back, with your arms stretched to the sides.
2. Pull up your feet until your legs are bent around 90 degrees. Let the heels of your feet rest on the ground.
3. Bring your knees to the ground on the right side of your body. Keep your feet, torso, shoulders, and arms in contact with the ground.
4. Then bring your knees to the ground on the left side of your body.
5. Repeat these movements a number of times.

• The players begin throwing the ball between them.
• After throwing the ball, each player walks around the cone to the other side.
• One of the players then determines how the ball is passed and in which way the players move around the cone.
• The other players imitate this player.

• 2 or 3 lines
• trainer rolls the hoop
• player is walking besides the hoop and touches, with the LEFT leg, the ground THROUGH the hoop
• the hoop should roll on
• if this succeeds, this can be done multiple times per roll.

variants

1. same for right leg
2. walk in pairs besides the hoop
   • hoop in the middle
   • and than clap your hand IN the hoop (RL-RL)
3. walk in pairs beside the hoop
   • transfer the ball UNDERHAND through the hoop
     • so sit low
4. walk in pairs beside the hoop
   • the one gives the ball UNDERHAND through the hoop
   • the other transfers the ball ABOVE the hoop
   • next run reverse

• trainer choses 4 (or 5) lines, and numbers them 1, 2, 3, 4 etc.
• Everybody stands on the outer line
• trainer calls out a line number, and everyone runs over there
• repeat a number of times
• At a given moment, the last to make the line is eliminated
• until there is a winner
  • disadvantage is that the lesser runners will not improve, because they are eliminated first.

Each player has a ball and dribbles (right-left each time)  through the hall.

At the trainer's signal

• Throw ball up, knee contact, catch
• Throw ball up, head ball, catch
• Throw ball up, play overarm, catch
• Throw ball up, play overarm, head ball, catch
• Throw ball up, play overarm, overarm, play overarm, catch

Variants

• Throw ball up, right shoulder, catch
• Throw ball up, left shoulder, catch
• Throw ball up, right shoulder, left shoulder, catch
  

• The trainer appoints 1-2 taggers, who have to tag the rest of the players.
• If you have been tagged sit on a knee and raise an arm: the WC.
• You can then free the other players by:
  • first, one of the players sits on your knee
  • then a player flushes by pulling your arm
• Will the tagger(s) succeed in tagging all players?