Volleyball: Dynamic squat and throw

Players get into groups of 5 or more and form a circle, initially working with one ball per group. The aim of this drill is for players to pass the ball around the circle using bump passes, trying to reach 20 passes without dropping the ball.

Set up as shown with 5 cones on the court, with one in the middle. The player starts at the centre cone and needs to run to each cone via the centre cone.

Players press up with both hands on the ball and off the ball keeping hips straight.

The player starts in the 'press-up' position with one hand balanced on a ball. The player then lifts the ball and throws it in the air so it bounces. He/she then has to catch it with the opposite hand by changing the supporting arm.

Crab steps from side to side, with arms swinging to retain balance

A players stands in the middle of a "cross", with balls to the left, right, in front and behind of them. On the coach's call, they will run to the ball they are instructed to go to, and then return to their starting position and await the next call.

Push hard with the opposite side leg to the direction you want to move and on the leg for breaking put the other foot down and jump to block. Don't drift in the block, land in the same place as you take off. The feeder on the platform throws the ball up and the blocker moves to block. The blocker needs to be in front of the feeders hitting arm and penetrating the net trying to block the ball on the opponent's court. Start off easy and feed the players rhythm, as the players get more competent increase the speed and distance they have to move.

Players stand behind the baseline in the defence position. On the coach's sign players start quick jumping over baseline, making sure their feet stay parralel as they make quick movements forward and backwards. On the coach's next signal the players run up towards the net, touch it and run backwards to the starting position.

Starting on the baseline the players run to the attack line where the ball has been placed. The player then picks up the ball and throw it into the net in a way which will make it rebound back to them. They player then digs the ball up, catches it and returns it back onto the attack line. The player then jogs backwards to their start position.

Volley the ball to your partner who digs the ball to themselves then volleys the ball back to you, whilst they are doing that you do a dive, roll or something else then they do the same as you dig and volley. Do this for a set time or number of good contacts.

Player starts by being fed the ball by a feeder and plays a defensive dig against ball hit by feeder at then runs, side-steps and plays defensive dig from another feeder.

Start the game with equal or as near as possible teams. Serve an easy underarm serve to start the game then using only digs try and score points against the opposition. One player plays the ball then goes off court to the back and queues until their turn again. Play the game to set number of points. Players must go for the ball, it's about effort, control and tactics.

Feeder feeds ball over the net for players to run into position so that the ball is landing in front of them. They then move forwards letting the ball go through their legs (don't jump).

Each player must stand infront of a mat with a medicine ball held above their head. He/she then squats, holding the ball above their head, then stands and throws the ball into the mattress as hard as they can.

Place four cones so they make the corners of a square. A player stands at each cone, and using tiny foot movements, moves around it as fast as they can. On the coach's signal all players change their position, going clockwise. Players must face the net at all times as they would during a match.

In pairs, one player feeds the ball for the other player to make an approach and catch the ball. The feeding player varies where they feed the ball according to how competent the player is. The working player should always get around the ball so that the ball is between the feeder and the working player.

Place your finger in the middle of the back of your partner and try and keep it there. The partner then walks around changing direction, stopping, starting and side-stepping etc.

Working in pairs, one player lies on their front while the other player stands and holds their legs in the air. The player tries to move forward using their arms, pulling and pushing off the floor.

Player one walks through the court while player two must follow them, dribbling the ball with one hand as they do so.

Put tape on the floor for the players to practice the correct foot patterns for the attack approach. Left, right, left for a right handed player and right, left, right for a left handed player.