Volleyball: Chest Swing Warm Up

Players start by standing on one leg. Keeping a balanced body position, they jump and change legs so they land on the other leg (so if jumping from the right leg they land on their left leg).

Two players stand on attack lines at either side of the net, while a third player stands between them at the net. One of the players at the attack line passes the ball and then receives it back from the player in the middle, who now crosses the centre line, ducking under the net, before doing the same with the other player.

Players stand opposite each other with a ball each. They pass the ball high before tipping the ball to their teammate, who will be doing the same thing.

Players work in pairs with a ball between them, starting in a squat position. They pass the ball high, jump, and set it to their teammate who repeats this.

Two players face each other and press the ball trying to make the other lose balance while running sideways.

Players stand in pairs across the court from each other. One player has two balls and starts by throwing one ball in the air for the other player to pass back. While this ball is in the air having been passed back, the player throws the other ball to be passed back.

In pairs 3-4 metres apart, roll the ball to your partner so as to make them move to either side, before they let the ball roll through their legs and sit on the ball.

In pairs, one player rolls the ball out along the floor. Once the ball has been released, the partner has to run past the ball, Wait for the ball to approach them Then squat and sit on the ball without using their hands for balance or trapping the ball in between their legs.

In pairs, one player rolls the ball out along the floor and their partner has to run past the ball, wait for the ball to approach them and let the ball roll between their legs before running ahead of the ball again and waiting for it to roll towards them again. Players should then squat and sit on the ball without using their hands for balance or trapping the ball in between their legs.

Stage one of the serving progressions; roll the ball under the net to your partner stepping forwards with the opposite leg to the hand that you roll with (using body weight).

One partner has a ball on the floor and keeping hands in contact with the ball tries to move from one side of court to the other trying to get past the partner. The partner keeps a good ready position and tries to stay in front of the ball. Once they have moved from one side of court to the other, change over who has the ball.

Players start lined up on the baseline. Firstly, they run to the net, touch it and return to their starting point. Then, they imitate a jump serve, on landing they run forward and imitate a spike. To finish they continue running to the net and imitate a block. They then return back to their starting point.

Player runs from zone 1 to further zones. In the centre of each he/she jumps (J) and lifts bent knees to chest as high as possible. Ways of running: forward (f), sideways (s), backwards (b).

Rhythm hitting; a number of players take it in turns to make an approach to hit a ball fed by the coach and hit. After they have hit the ball they run around an object near the baseline of the court and then repeat.

Player rolls the ball along any line, and runs around it as fast as they can before it stops.

With a partner players stand side by side. One partner rolls the ball for the other to run out, past it by 2-3 metres, before turning to face the ball, lay face down and lets the ball hit the top of their head. They then pick up the ball run back and repeat.

With a partner players stand side by side, with one partner rolling the ball for the other to run past it by 2-3 metres turns to face the ball and lets it go through their legs. They then turn to run past the ball again, face the ball, lay face down and let the ball hit the top of their head. They then pick up the ball run back and repeat.

Split your team into groups of three and set up as shown in the picture with one feeder and two runners. The feeder will roll the ball out in any direction and the player will have to sprint to get to the ball, pass it back to the feeder and rejoin the back of the queue at their starting position. The next feeder player will repeat this before joining the back of the queue. Having only two players recieving means that there is rarely a chance for rest.

Two balls per player, who is laid on his/her back. One ball is kept in his/her hands which are held with straight arms behind/above their head, the other ball is kept between the ankles. The player then brings his/her legs up as vertical as possible, keeping their legs straight and the ball in control between their ankles. Once a player lifts his/her legs to around 90 degrees to the hip joints, he/she reaches to touch the ball in their hands with the other ball. After that goes back to laying flat on the floor.

Half the group at one end and the other half at the other end. Taking it in turns players serve the ball and use their serving momentum to follow the ball, run and collect your ball. Repeat from the other end.