Volleyball: Chest Swing Warm Up

Coach is located next to the net while players stand in a row between attack line and baseline. The coach indicates with his hands the direction (right, left, forward, backwards, up, down) he/she wants the players to go. Note: indicating up means players must jump; down equals squat; right is a shuffle.

Players start this drill on the back line in a press-up position looking at the coach. When the coach self feeds the ball players should get up to their feet and move forward to pass the ball back to the coach before it bounces. After passing the ball back players should run around the cones on the outside of the court and then join the back of the line.

Throw the ball in the air using two hands, move to where the ball is coming down sit down on the floor and catch the ball. When you have caught the ball throw the ball up in the air and get up ready to catch it.

Players walk around the court stepping on the lines, so walking towards the net, then across the net, then back again. While doing this, they are overhand passing the ball in the air.

It is always important to warm down. Jog at a light pace and simply flick your heels so that they tap the back of your leg.

While jogging at a light place, lift your knees as high as possible to stretch muscles.

Players run around the court at a quick pace with high knees.

Players take it in turns to hop over the red cones, with both feet together and then run to the net and then jump with their arms in the air to perform 3 jumping blocks. After performing 3 quick and high blocks players turn and run around the blue cones to join the back of the line.

Players take it in turns to hop over the red cones, with both feet together and then run to the net and then jump with their arms in the air to perform 3 jumping blocks. After performing 3 quick and high blocks players turn and run around the blue cones to join the back of the line.

Players hop towards the net and swing alternate arms.

One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle (blue cones). When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones). The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.

Coach feeds the ball for the player to practice the correct footwork for an attack approach to jump and catch.

A number of players have a ball each make an attack approach put the ball behind their head jump and throw the ball over the net into court. As they do this they should keep good posture and let their arms follow through

Start the game by volleying the ball over the net to the player at the back of court. They overhand pass the ball to the player at the net who sets the ball up for the player to move forward and play the ball over the net with a Jump –volley , this is then repeated for a set number, length of time or can be made competitive.

Place one cone on the baseline, and a second cone 3 metres in front of the first cone on the court. Players stand next to the baseline cone. They then jump over the cone - feet together - from side to side twice before running to the second one where they again jump over the cone twice. After that players move to the attack line and perform two high knee jumps and finish it with two block jumps at the net. The players then do the drill in reverse, until they are back at their starting position.

Partners stand facing each other about arms distance apart, one of the partners is the tagger who tries to touch the partner on the knee the other has to avoid being tagged whilst remaining close.

Set up as shown with cones on the baseline and the attack line. Players start on the baseline and they have to run to the attack line and then return to the baseline. Once here, they then run to the centre line and then back to the baseline. On the next run, they run to the attack line again and back, then to the centre line and back, and repeat this.

Standing in pairs around 3-4 meters apart players perform a chest passes with a medicine ball.

One player passes an inaccurate long pass behind teammate whose task is to move back and set up balanced position prior to setting the ball back.

In pairs half a metre from the net players volley the ball cooperatively over the net moving side-ways until they reach the end of the net. Players then move back to the 3 metre line and volley the ball high to each other moving the opposite way until they reach the other end of the net where they move back close to the net and repeat.