Volleyball: Core And Arms Power

Start with feet just wider than shoulder width apart; take the first step with the foot nearest the intended direction, then take the next break step and bring the other foot round shoulders square to the net and jump to block.

Working in 4's with the final player throwing the ball back to the feeder under the net. Once the drill starts the setter passes the ball to a target player at the net. The net player then sets the ball for the wide player who receives it and then returns the ball ready for the drill to start again. This drill can be measured in time or good repetitions.

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.

As Player 1 moves direction, players 2,3,4,5 shuffle around shadowing his movement. When Player 1 changes direction, the other players must do so too, staying in the box formation.

Arms swings warm up the shoulder and arm muscles

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.

The person on the side of the mats feeds the ball to the two players opposite who communicate and pass the ball to the net for the ball to be set up for an attacking jump-volley to the mat that has not been occupied by the feeder. This means that the attacking player needs to work on creating a good field of vision and observe where the feeder has moved to.

1) In pairs the players stand facing each other on opposite sides of the court with one ball between them. 2) Player 1 then underhand throws the ball above his/her head, turns 180 degrees to face the opposite direction, and passes the ball to their partner. 3) Player 2 catches the ball and repeats step 2. 4) Repeat steps 2 and 3 for a set time.

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

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.

Player 1 starts by standing on a bench, while his/her partner throws the ball up and volleys it in their direction. Player 1 then jumps off the bench and digs the ball back to their partner, who catches the ball and starts the process again.

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.

One of the partners has the ball and holds it out away from their body in front of their belly button. The player then turns and drops the ball and the partner has to move and catch the ball before it bounces twice and they repeat (no dummy moves and the ball must land twice in the same place). As they get better at the game, the player catching the ball must be facing their partner when they catch the ball and the ball must be caught with their hands just in front of and between their knees. The catcher then must turn and drop the ball within 1 or 2 seconds. You play this game for points or time.

Volley the ball to your partner who volleys the ball to themselves one time whilst you do two block jumps this is then repeated by your partner.

Throw the ball in the air and bend your legs, with arms out in front. Bump the ball up using mainly leg movement not arm swing. Keep it going, changing which arm you bump the ball with (try and use good rhythm and mainly legs).

Throw the ball in the air, let it bounce then bend your legs. Put your arms out in front and bump the ball up using mainly leg movement not arm swing. Keep it going, changing which arm you bump the ball with (try and use good rhythm and mainly legs).

Working in pairs, one player sets the ball to the their partner who moves to meet the ball using good footwork to bump the ball back to their partner who catches the ball. Ensure the player bumping the ball lets the ball bounce on their wrists and only makes minor adjustments to give direction to the ball (back to the setter).

Simple catch and throw game with introduction of basic tactics, throwing the ball into space on the designated court. Catch anyway you can and throw from a volley position in front and above the forehead, you can't move with the ball and ensure you face the net at all times.

Simple catch and throw game, introduction of basic tactics, throwing the ball into space on the designated court. Catch anyway you can and throw, you can't move with the ball and face the net at all times.

Players lay down on the floor and swing on their chest, raising their arms and legs alternately.