The Ultimate Guide To Volleyball Drills
What differentiates the top players from the good ones is practice, practice, and more practice. Focusing on proper techniques ensures enough repetitions. I’ve collected many drills from the web and added those I performed at the national and club levels to improve your volleyball skills. Whether you’re a coach or a player, these will be useful.
Warm-up:
- Foam Rolling: It warms the muscles, increases blood flow, and enhances flexibility. This pre-exercise routine helps reduce muscle tightness and prepares the body for physical activity, potentially improving performance and reducing the risk of injury.
- Dynamic Stretches: Prepare your body for intense activity with dynamic stretches. 10-15min.
- Footwork Shuffle: Shuffle sideways across the court, practicing quick direction changes and maintaining a low center of gravity. Gradually increase the intensity and agility, mimicking game-like movements. (3-5 minutes)
- Passing Pepper: Start with two players facing each other and passing the ball back and forth, focusing on proper hand positioning and ball control. Gradually increase the speed and challenge by incorporating different variations. (5-10 minutes)
Serve reception Drills:
- Target Serve: Practice accuracy by setting up targets on the court in different areas (short, gaps, and deep) and aiming your serves within designated areas. This improves serve control and accuracy. (10-15 minutes)
- Standing Float Serve: Focus on the mechanics of a good float serve by starting stationary, tossing the ball, and hitting it with an open hand in the highest position. You can either serve lines or crosscourt. (10-15 minutes)
- Classic serve-reception Drill: Once comfortable with the standing float serve, gradually incorporate a jump approach. Start with low approaches and gradually increase the height. Three passers on one side with servers on the other side (15-20 minutes)
Attacking Drills:
- Approach Footwork Drill: Practice the footwork sequence for a powerful approach jump: two quick steps, plant, jump. Start slowly focusing on form, then gradually increase speed and add a ball toss toward the end for hitting practice. (10-15 minutes)
- Line Hitting: Practice hitting the ball along the sideline, focusing on accuracy and power. Gradually introduce different ball heights, out-of-the-system sets, and speeds to simulate game situations. (15-20 minutes)
- Cross-Court Hitting: Similar to line hitting, aim diagonally across the court. This challenges your targeting and hitting technique for diverse angles. You can also include blockers and defenders on the other side of the net to make the exercise more challenging. (15-20 minutes)
Defensive Drills:
- Partner Dig Drill: Two players stand facing each other, one hitting the ball toward the other, who practices digging. Gradually increase the hitting intensity and ball placement (left, right, short roll, and tip shots). (10 minutes)
- Diving Drill: Stand facing a teammate who throws the ball in random directions. React quickly, move into position, and practice diving and digging the balls. (5min minutes)
- Wall reaction drill: In the wall reaction drill, the defending player stands facing the wall. A teammate throws the ball against the wall, and upon its rebound, the defender must quickly react to it. This drill is excellent for enhancing defensive skills and reaction time, which is crucial for effectively covering attacks.
6v6 Scrimmage Volleyball Drills
Volleyball scrimmage drills are key for improving players’ skills and game plans in a setting that’s as intense as a real game. They help players handle the different game situations and scenarios like in a real volleyball match. Volleyball Scrimmage Drills 6v6: Comprehensive Guide
Home Volleyball Drills:
- Wall Passing: Use a wall as a partner to practice passing accuracy and control, focusing on different angles and ball trajectories.
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