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Volleyball: Bent Knee Warm Up

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DESCRIPTION

Players work in pairs and face each other, moving sideways along the court. While moving, players keep their knees bent and throw the ball underhand to each other.

COACHING POINTS

This exercise requires strong footwork and proper defense position; ball throws imitates digging.

PROGRESSION

You may introduce a second ball to have players make steps faster.

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Floor Defense To Offense

Get your players down and digging the ball, quickly turning defense into offense!

OFTEN USED WITH...

Balance and power:

In pairs with one ball, both players face each other in the squat position.

The players then have to push the ball at head height with two hands. Heels should not stay in contact with the floor.

On the coach's signal the players should start to push harder and jump in squat position with the aim of making their opponent lose balance.

The one to stay balanced three times wins

2 Warm Up

Ball Slalom:

Place a few balls on the baseline and spread them out. Players move in and out between the balls, moving as if they were in defence. Make sure players avoid contact with the balls.

2 Warm Up

Balance and strength:

Players lay flat on their back, supported with one leg balanced on a ball.

Then, keeping their hips high, they have to bend and straighten their free leg while the opposite leg stays balanced on the ball.

2 Warm Up

Attack Line Jumps:

Players run along the sideline as far as the attack line where they performs squat-jumps followed by three quick jumps. The drill starts and ends with runs that involve arm swinging.

8 Block Drills

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