Volleyball drills using tennis balls. Tennis Ball Volleyball Drills: Enhance Your Skills and Athleticism

How can tennis balls improve volleyball skills. What are effective drills using tennis balls for volleyball. How to enhance volleyball athleticism with simple exercises. Why are tennis ball drills beneficial for volleyball players.

The Power of Tennis Ball Drills in Volleyball Training

Tennis balls may seem like an unlikely tool for volleyball practice, but they can be incredibly effective in developing crucial skills and enhancing overall athleticism. These small, bouncy spheres offer unique challenges that translate directly to improved performance on the court. Let’s explore how incorporating tennis ball drills into your volleyball training regimen can take your game to the next level.

Why Use Tennis Balls for Volleyball Drills?

Tennis balls provide several advantages when used in volleyball drills:

• Improved reaction time: The smaller size requires quicker reflexes
• Enhanced hand-eye coordination: Tracking and controlling a tennis ball hones precision
• Versatility: Can be used for various drills targeting different skills
• Portability: Easy to carry and use in limited spaces
• Cost-effective: More affordable than specialized training equipment

Tennis Ball Drop Series: Boosting Defensive Agility

The Tennis Ball Drop Series, developed by Coach Karen Paxton of Katy High School in Texas, is an innovative drill designed to improve defensive reactions and overall volleyball athleticism. This drill focuses on teaching players to respond swiftly to tipped balls and roll shots from a defensive stance.

How to Perform the Tennis Ball Drop Series

To execute this drill:

1. Position players in defensive stances
2. Have a coach or partner drop tennis balls in various directions
3. Players must quickly react, change direction, and catch the ball before it bounces twice
4. Emphasize eliminating wasted motion and maintaining proper form
5. Progressively increase difficulty by dropping balls further away or at varying speeds

Are tennis ball drills effective for improving defensive skills? Absolutely. By forcing players to react to the unpredictable bounces of tennis balls, this drill enhances their ability to read and respond to opponents’ attacks in real game situations.

Enhancing Explosive Movements with the Holy Quads Exercise Series

While not directly involving tennis balls, the Holy Quads Exercise Series complements tennis ball drills by building the lower body strength essential for explosive volleyball movements. This series, also shared by Coach Paxton, can be performed on the court without any equipment.

The Holy Quads Workout Breakdown

The series consists of the following exercises:

1. 10 Regular Squats
2. 30 Second Squat Hold
3. 10 Block Jumps
4. 30 Second Squat Hold
5. 10 Gait Swings
6. 30 Second Squat Hold
7. 10 Wide Outs

Coach Paxton recommends repeating this sequence three times for optimal results. By incorporating these exercises into your training routine, you’ll develop the lower body strength necessary for powerful jumps, quick reactions, and explosive movements on the volleyball court.

Tennis Ball Throw Volleyball Attack Drill: Perfecting Your Spike

The Tennis Ball Throw Volleyball Attack Drill is an excellent way to improve your spiking technique and power. This drill combines the benefits of tennis ball training with the specific movements required for a successful volleyball attack.

Executing the Tennis Ball Throw Attack Drill

To perform this drill:

1. Start in an attack approach position
2. Hold a tennis ball in your hitting hand
3. Perform your approach and jumping motion
4. At the peak of your jump, throw the tennis ball with your hitting arm motion
5. Focus on proper arm swing mechanics and follow-through
6. Aim for targets on the opposite side of the net

How does this drill improve spiking technique? By using a lighter tennis ball, players can focus on developing a fast, whip-like arm motion without the weight of a volleyball. This helps reinforce proper technique and increases arm speed, ultimately leading to more powerful spikes when transitioning back to a regular volleyball.

At-Home Volleyball Spiking Drills Using Tennis Balls

For volleyball players looking to improve their skills outside of team practices, tennis balls offer excellent opportunities for at-home training. These drills can be performed with minimal space and equipment, making them ideal for solo practice or partner workouts.

Wall Box Drill: Solo Spiking Practice

To set up this drill:

1. Draw a large box on a wall (aim for about 3×3 feet)
2. Stand about 10-15 feet away from the wall
3. Throw a tennis ball high in the air to yourself
4. Bump the ball to yourself
5. Set the ball to yourself
6. Spike the ball, aiming to hit within the box on the wall

Award yourself a point for successfully completing the sequence and hitting the target. Set goals for consecutive successful attempts to challenge yourself and track improvement.

Partner Pass, Set, Spike, Catch Drill

This drill is perfect for players practicing with a parent, coach, or friend who may not be experienced in volleyball. To perform the drill:

1. The player passes the tennis ball to themselves
2. Sets the ball to themselves
3. Spikes the ball towards their partner
4. The partner attempts to catch the ball
5. If caught, the partner tosses the ball back to restart the sequence

Aim for 10 successful sequences in a row without letting the ball touch the ground. As players improve, they can progress to more advanced variations, such as having the partner dig the ball instead of catching it, or incorporating jumping into the spiking motion.

Advanced Beach Volleyball Drills with Tennis Balls

Beach volleyball players can also benefit from incorporating tennis ball drills into their training routines. These drills help develop the specific skills required for success on sand, such as improved ball control and defensive reactions.

Pass, Set, Spike, Defense Drill

This drill builds on the previous partner drill but adds a defensive element:

1. Player A passes the tennis ball to themselves
2. Sets the ball to themselves
3. Spikes the ball towards Player B
4. Player B digs the ball high into the air
5. Player A immediately recovers and repeats the sequence

The goal is to complete 10 successful sequences as a team without letting the ball touch the ground. This drill improves offensive skills for Player A and defensive skills for Player B, while also enhancing communication and teamwork.

Solo Beach Volleyball Arm Swing Drill

To improve your arm swing mechanics for beach volleyball:

1. Stand with your feet and hips facing forward
2. Hold a tennis ball in your hitting hand
3. Rotate your torso back while keeping your hips stable
4. Quickly rotate your torso forward, mimicking a spiking motion
5. Release the tennis ball at the point of contact
6. Focus on generating power through torso rotation rather than arm strength alone

This drill helps players develop a more efficient and powerful arm swing by emphasizing proper body mechanics and sequencing. The lightweight tennis ball allows for increased repetitions without fatigue, reinforcing correct muscle memory.

Incorporating Tennis Ball Drills into Your Volleyball Training Regimen

To maximize the benefits of tennis ball drills in your volleyball training, consider the following tips:

• Consistency is key: Practice these drills regularly to see improvement
• Vary your drills: Incorporate a mix of defensive, offensive, and conditioning exercises
• Focus on form: Prioritize proper technique over speed or repetitions
• Gradually increase difficulty: As you improve, add challenges to keep pushing your skills
• Combine with traditional training: Use tennis ball drills to supplement, not replace, regular volleyball practice

By integrating these tennis ball drills into your training routine, you’ll develop sharper reflexes, improved ball control, and enhanced overall athleticism. These skills will translate directly to better performance on the volleyball court, whether you’re playing indoors or on the beach.

Measuring Progress and Setting Goals with Tennis Ball Drills

To ensure you’re getting the most out of your tennis ball volleyball drills, it’s essential to track your progress and set achievable goals. This approach not only helps you stay motivated but also allows you to identify areas that need more focus.

Tracking Your Improvement

Consider these methods for measuring your progress:

• Keep a training log: Record the number of successful repetitions for each drill
• Time yourself: Set a timer and see how many successful attempts you can complete in a given period
• Video analysis: Record your drills to review and compare your form over time
• Partner feedback: Work with a coach or teammate to get external observations on your technique

Setting SMART Goals

When setting goals for your tennis ball volleyball drills, use the SMART criteria:

• Specific: Define exactly what you want to achieve
• Measurable: Establish concrete criteria for measuring progress
• Achievable: Set challenging but realistic goals
• Relevant: Ensure your goals align with your overall volleyball aspirations
• Time-bound: Set deadlines to create a sense of urgency

For example, a SMART goal might be: “Increase my successful attempts in the Wall Box Drill from 5 to 10 consecutive hits within the next two weeks of daily practice.”

Adapting Tennis Ball Drills for Different Skill Levels

One of the great advantages of using tennis balls for volleyball training is the ability to easily modify drills to suit players of varying skill levels. Whether you’re a beginner just starting out or an advanced player looking to fine-tune your skills, there are ways to adjust these drills to provide an appropriate challenge.

Beginner Modifications

For players new to volleyball or those still developing basic skills:

• Use larger, softer balls to start (like foam balls) before progressing to tennis balls
• Reduce the distance between players or targets
• Allow the ball to bounce once between touches
• Focus on proper form and technique rather than speed or difficulty

Advanced Challenges

To push more experienced players:

• Increase the distance between players or targets
• Add movement or positional changes between touches
• Incorporate reactive elements, like having a partner call out targets mid-drill
• Combine multiple skills into complex sequences

By tailoring the difficulty of these drills, players at all levels can experience the benefits of tennis ball training in volleyball.

The Science Behind Tennis Ball Volleyball Drills

Understanding the scientific principles behind why tennis ball drills are effective can help players and coaches appreciate their value and implement them more effectively in training programs.

Neuromuscular Adaptation

Tennis ball drills promote neuromuscular adaptation by:

• Challenging the nervous system to respond to smaller, faster-moving objects
• Improving the speed and accuracy of signal transmission between the brain and muscles
• Enhancing proprioception, the body’s ability to sense its position in space

Cognitive Benefits

These drills also offer cognitive advantages:

• Increased focus and concentration due to the heightened challenge
• Improved decision-making skills under pressure
• Enhanced spatial awareness and depth perception

By understanding these underlying mechanisms, players can approach tennis ball drills with a greater appreciation for their potential to improve overall volleyball performance.

In conclusion, incorporating tennis ball drills into your volleyball training regimen offers a unique and effective way to enhance your skills, athleticism, and overall performance on the court. From improving defensive reactions and spiking technique to developing better ball control and arm mechanics, these versatile exercises provide benefits for players of all levels. By consistently practicing these drills, setting clear goals, and adapting them to your skill level, you’ll be well on your way to becoming a more complete and formidable volleyball player. Remember, the key to success lies not just in the drills themselves, but in your dedication to regular, focused practice and continuous improvement.

Drills designed to improve explosive movements

There are many drills that a coach can do to improve the volleyball athleticism of his/her players. Volleyball players need lower body strength in order to jump quickly and to jump higher. They also need that lower body strength to react quickly and explode to a ball.

In the video clips below Karen Paxton, head coach at Katy High School (Texas) demonstrates two different drills that will definitely improve the volleyball athleticism of your players. In the first video Coach Paxton shares her Tennis Ball Drop Series designed to teach defensive players to react as quickly as possible. In the second clip you will learn a great series of lower body strength exercises called Holy Quads that can be completed on court without any equipment.

These drills are just two of many drills designed to improve the volleyball athleticism that Coach Paxton shares in a complete DVD dedicated to training volleyball players. For more information about the DVD that these clips came from click the link Improving Volleyball Athleticism and Footwork

The YouTube videos below have sound, so please make sure that your sound is turned on and that you have access to the site. (Some schools block access to YouTube)

The Tennis Ball Drops Series is a creative way to use tennis balls to work on defense and improve volleyball athleticism. In this drill series, you will learn how to put players into defensive positions and teach them to react quickly, change direction, sprawl and eliminate wasted motion as they attempt to get to the ball as quickly as possible. This type of training improves movement to a tipped or roll shot from a defensive position.

The following is a quick summary of the Holy Quads Exercise Series.
1. 10 Regular Squats
2. 30 Second Squat Hold
3. 10 Block Jumps
4. 30 Second Squat Hold
5. 10 Gait Swings
6. 30 Second Squat Hold
7. 10 Wide Outs

Coach Paxton typically repeats the sequence three times

Volleyball Spiking Drills You Can Do at Home

Beach volleyball spiking drill for parents and partners: Pass, Set, Spike, Catch

Here’s a great beginner drill for volleyball that works on ball control and spiking.  I get to meet lots of volleyball parents who just want to help their kids get better but they don’t know how. This basic hitting drill for volleyball is an easy way for parents, coaches and friends to help the volleyball players in their lives get some extra reps.

If you want to practice attacking on your own and do some drills at home, you can also think about drawing a big box on a wall somewhere. If you can throw a very high ball to yourself, bump it, set it and then spike it into the box, you get a point!

Basically what we’re going to do is have one person, the player, use three touches. They have to pass to themselves, set to themselves, and then hit at a target or a catcher.

Parent: If you’re a non volleyball player, if you can catch it, that qualifies as a good hit from the player. Just throw it back and they can repeat that process. Start off by trying to get 10 in a row.

If you guys are both experienced volleyball players, then one person is only digging every time and the other person is passing, setting and hitting. Once you get to a really advanced level, the hitter is going to jump. In the beach volleyball drill video below, we show you all three versions. 

Set some goals and try to get 10 pass, set, spike, catch sequences in a row without letting the ball touch the ground.

Beach volleyball partner drill: Pass, set, spike, defense

This is the next stage of our pass, set, spike and defense drill. Now we have one player who has one touch. Their job is to just touch the ball once in a defensive manner.

So it’s pass to myself, set to myself, spike to my partner. She digs the volleyball high and I immediately recover. As a team, you have to get 10 in a row.

This next one is a great beach volleyball drill. If you have two decent volleyball players and you want to turn this volleyball drill into a volleyball workout, dig to yourself, set to yourself, jump and hit it. Your partner’s job is to dig high enough so that you have time to react and get to the ball. 

Solo Beach Volleyball Drill to Fix Your Arm swing

I want to help you fix your volleyball arm swing from home, and we’re going to do it using a tennis ball. You might now from my post on important stretches for volleyball players that there are a couple ways to open yourself up and getting a bigger hitting window. Once you have the mobility to allow you to spike harder, you can start working on sequencing that attack window.

One of the most important ways to spike harder in volleyball is by rotating through just the torso. If you can keep your hips and feet facing forward, and then rotate your torso back while your hips stay facing forward, you are well on your way to spiking harder. 

You can assist this move by taking your right hand and pushing your right butt cheek forward while opening your chest and shoulder backward.  That’s one way to open up using your thoracic and that’s really important because you’re going to stretch across your oblique and that’s going to help you generate torque and power.

The other way to open up that hitting window is by using your rhomboids. Isaac Kneubuhl, a volleyball biomechanics genius, really helped me with my arm swing by getting me to open my hitting window by activating my rhomboid muscle.

The first thing that we’re going to do is practice our load sequence.

I want you to imagine throwing against a wall. The wall is your 12 o’clock. 

Now turn your feet to where the hour hand would be at 10:30.  Both of your feet should be facing towards 10:30.

Next, rotate your back first, then use your rhomboids, or give yourself the feeling of pinching your shoulder blades down and back. This gives your hitting arm a bigger range of motion.

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So, in order: Open thoracic by separating your torso from your hips, then I load your arm by squeezing your shoulder blades down, back and together.

Before we go onto throwing, we have to know there’s a sequence for the arm swing. Keep your hand high and away. From there, with the front part of your elbow facing backwards, your next move is to bring my elbow up, so that the front part of your elbow faces directly up and your hand is back.

This move takes a lot external rotation flexibility. To see if you can get your elbow up high enough, face a mirror and see if you can see your hand on both sides of your bicep.

Point your elbow straight up with your hand behind your head. Next, rotate your hitting hand side to side with your elbow still pointing upwards. That takes a lot of external rotation.

If you can’t get there, fear not, you just need to work on your range of motion.

So once your back, and the front part of your elbow points up with your hand still behind you, that is when you can start firing the ball to the wall. So you need a tennis ball and you need a wall, but there’s five stops here. 

This video should start at 7:08. That’s where I really talk about the mechanics of spiking. The rest of the video has good information but it’s not on this topic.

 I’m at 10:30, I’m opening my chest, my hips stay locked, my toes stay on the ground, and I open my torso. From there, I open my arm using my rhomboids, using my shoulder blade muscles. From there, the front part of my elbow is pointing backwards, away from the volleyball net. I release from that high elbow point.

In the beginning, I want you to take 10 of them and hit every stop. 10:30, thoracic, shoulder blade, elbow high, then release.

Get that sequence down and let’s get 100 throws today with a tennis ball. If you want me to take a look at it, I want you to post it and I want you to tag me on instagram @markburik. Hopefully you can show it in slow motion. Film your armswing (throw) in slow motion and then tag me.

Use the sequence that starts in the fully loaded, stretched and activated position. Each part of your body should fire individually and as you get better, you can start to connect the movements to be more fluid and soon move on to jumping and spiking. Hit all the stops along the way:

1: Hips.

2: Torso with shoulder, elbow and hand still back.

3: Elbow high with hand still back.

4: Elbow and hand are at full extension and your bicep is just barely in front of your ear for spike contact, or tennis ball release.

5: Let your arm relax and follow through but remember not to crunch or shrink your body. We talk about how important it is to stay high in some of our other blogs.

Easy enough?

Once you’ve gotten that arm swing down, its time to start working on your vision and your accuracy so you can win some more club volleyball tournaments or CBVA beach volleyball tournaments. Check out this easy volleyball hitting drill below.

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If you want to get more power, more accuracy, more consistency and more vision as well as the offensive mindset and strategies that win matches, you should sign up for our Beach Volleyball Mastery. We take you through the basics and then work all the way up to advanced tactics and swing selection to keep the defense on their heels!

We also show you how to find the offense that’s best for YOU and when to use your different attacks so you can beat specific types of players. Once inside the membership, you’ll be able to unlock “Side Out and Win Tournaments: The Attacking Master Class” and “Fix Your Arm Swing in 21 Days” which will build you a new, more powerful, pain-free arm swing from the ground up. It comes complete with rehab protocol, gym exercises you need to increase arm speed, and elite throwing and hitting drills.

We also include with 8 more skill courses AND our 60 Day At-Home Max Vertical Jump Training Program.

Once you sign up, you’ll be able to watch the in-depth tutorials, film your “before” videos, start and film your at-home drills and begin posting to our Private Facebook Group. Then, our coaches will break down your mechanics and spacing and timing at our weekly online meetings. Yes, that means we look at YOUR videos and we coach YOU!

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Read about the best warm-up drills for volleyball and the Tennis website offering various events for the players!

Warm-up is essential before initiating any physical activity like sports, swimming, dancing, etc. It raises the heartbeat in the body that, in turn, loses the joints and increases the flow of blood to the muscles. Stretching the muscles prepares the body for physical activity and also prevents injury. If you are playing 오즈포탈 online, you might want to do some warm up as well to boost your blood circulation.

For volleyball sports, one needs to perform warm-up drills as it requires the active participation of the muscles.

Is It Possible To Learn And Improve Tennis Technique From Pro Players?

Tennis is a very popular sport. It is played by many people all around the globe. Though the sport is not as popular as team sports such as cricket and football, the game is very popular as a duet game. Tennis can be played on a lawn, called lawn tennis, or n a table, called table tennis. The sport has international recognition. There are many international and local events, and competitions of the sport held every year in various places.

Tennis is a common sport to be added to the Olympics. Due to this popularity, the game attracts commoners to bet on certain happenings in the game, on certain sites, usually during the games of famous players.Therefore, it is a tedious task to find the best tennis ball machine. However, if you are playing the online sport of tennis, then it is not a problem. However, on the ground level sport, there are many factors by which you can choose the tennis ball machine.

Warp-up drills for volleyball

Various volleyball warm-up drills are there that one can perform, but the most important warm-up drills for volleyball are:

• Volleyball requires shoulders and arms participation the most. Therefore, it is important to warpup shoulder joints. It is done with a partner where they will be required to throw the ball to each other by standing on each side of the net.
• It is important to warmup the hip muscles for this game. Thus, one must take a huge step to the right side by extending the leg into a bent knee while keeping the back leg straight. Then, he will need to bend down slowly towards the right side extended leg. This is a great exercise for hip muscles.
• To warmup the hamstring and shoulders, one can also bend his upper body down till his hands touch his feet. From that position, he will need to walk his hands to the front to make his body parallel to the floor. Then, he will have to proceed his feet front and come back to the standing position.
• One more great drill to loosen the hamstring is to stand straight and kick straight forward and backwards continuously.

The above-discussed warm-up drills are considered the best for volleyball that helps a lot to energize the body,preventing the chances of getting injured. One can also play volleyball and see various skills online on the site named Judi Onlinethat offers various sporting games on its websites for the people.

How to Get Faster Reflexes for Volleyball | Live Healthy

Volleyball is an extremely fast and exciting sport, requiring lightening-fast reflexes. If you play volleyball, you need to be able to jump, shuffle side-to-side and dive at a moment’s notice. An airborne ball that is spiked can reach any part of the court in under a half a second. The speed and intensity of volleyball make it imperative for players to improve their reflexes. Proper training to increase your reaction speed can make you a more effective volleyball player.

Set up two cones, 10 to 12 feet apart. Stand inside of, and touch, the left cone. Step first with your left foot in front of your right leg and move toward the right cone. Follow this by moving your right leg to straighten your stance. Once you reach the right cone, touch it with your right hand, and continue back to the left cone, leading with your right leg in front. Have a partner time you to see how long it takes you to touch each cone five times. Record your time and try to beat it during your next workout. Perform four to eight repetitions, resting for one minute between each set of each exercise.

Get into an athletic position. Bend your knees, straighten your back and look straight ahead while standing just inside of the left cone. Instead of cross-stepping, shuffle your right foot out, followed by your left foot. Never cross your feet, and once you reach the right cone, touch it, and lead with your left foot back to the first cone. Have your partner time you for 10 touches.

Position your cones to make a square that measures roughly 20 feet on each side. Start at the bottom left cone. When your partner blows the whistle, stay on the outside of the cones and sprint 20 feet towards the cone in front of you. Once you reach the front left cone, side shuffle to the right. Once you reach the front right cone, back pedal to the back right cone and then shuffle to the bottom left cone. Go around the square four to eight times and record your time.

Get in your athletic position and ask your partner to blow the whistle and point in a random direction — right, left, front or back. After three to five steps in that direction, your partner will blow the whistle again and specify another direction. You must follow the directions as quickly as possible for 30 seconds. Perform two sets of this exercise.

Use a reaction ball to gain faster reflexes. Reaction balls, which are made of rubber, range in sizes. They have nodes all around, forming an uneven surface. When you drop a reaction ball, due to its uneven surface, you cannot determine which direction the ball will travel.

Stand in an athletic stance and hold your reaction ball out in front of your body. Drop the ball and try to catch it quickly after it bounces off the ground. After practicing by yourself, have your partner toss the ball toward you, aiming to hit the ground a couple feet in front of you. Again, try to catch the ball as quickly as possible. Perform 20 repetitions during each workout.

References

Tips

• Do not expect to see instant improvement in your reflexes. Researchers from Clemson University found that it takes about three weeks to see changes in your reaction time. The same research found that gains in reaction speed are solidified for up to three weeks. Given this information, do not go more than a couple weeks without practicing reflex drills during the off season.
• According to Daniel Jahn, strength and conditioning coach of the Washington University volleyball team, consistency is the most important factor in reflex trainin. He recommends reflex training three days per week.

Warnings

• Always perform a dynamic warm-up before reflex training. High skipping, butt kicks and karaoke — running side-to-side, alternating each foot on front — are exercises used in dynamic warm-ups. Warm up for five to 10 minutes, or until you feel your body is ready for rigorous activity.

Writer Bio

Kenneth Hutto is a personal trainer based in Portland, Maine. With extensive experience in corrective exercise, he worked with physical therapists to develop progressive exercise programs for a wide variety of patients.

Lindsey Berg’s Volleyball Drills to Improve “Touch” » SportStars Magazine

Hi y’all. Last blog I talked about keys to accurate setting, using what I call the “W” hand positioning. You can find that post here. Today I want to share with you two drills to improve touch; Catch and Toss and Floor Sets. Lets dive right in.

TWO DRILLS TO IMPROVE TOUCH

Drills to Improve “Touch” 1: Catch and Toss

A great way to refine your touch is to do a series of “catch and toss” reps with a coach or teammate. Here’s how it works:

• Hold your hands up with flat wrists and big hands and have your partner toss you the ball.

• Catch the ball and look at your hands. If they look good – nice shape, correct technique – push through the ball with flat palms to target and send it back to your partner.

• Repeat this as many times as it takes to get a good feel. And keep doing this drill until the catch and toss technique becomes second nature. To put yourself in the right mindset, continually think about “ball-shaped hands.”

• Be sure to do this drill with back sets as well as front sets. This will help you get confident setting in either direction. This drill can progress to a catch and release, which would be similar to a regular set.

This simple setting drill will help you develop a good “feel.” Try it with hands shaped in the “W”
or the “Triangle,” whichever you prefer. Here, I am demonstrating the “Triangle.”51

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Drills to Improve “Touch” 2: Floor Sets

“Floor Sets” are great for working on your “feel. ”

Here’s how they’re done:

• Grab a ball and either sit with your legs spread apart or on your knees, whichever is more comfortable for you.

• Push your hands into the ball and push the ball into the ground. Once you have a firm grip on the ball, move it up to your forehead, then release and catch to yourself or a partner. Do as many reps as it takes to establish a nice rhythm.

• A good progression for this drill is to move to a wall and set to yourself. Use the same steps as the previous drill: Push your hands into the ball, push the ball into the floor, move it to your forehead, release against the wall, catch.

• A final progression is moving to the court and setting different targets using the same pre-set routine. The more you get used to feeling the shape of the ball, the easier setting will become in drills, scrimmages or matches.

Lindsey Berg founder of “THE CUORE PROJECT”. An all-digital programming network featuring films, editorials, and podcasts with the mission to share stories and information to educate and inspire the next generation of female volleyball athletes.

3 Drills for Volleyball Players

This article originally appeared on BetterBraces.com. 

On the court is when you have to bring your “A” game. Off the court is when you put in hard work and determination to be a successful volleyball player.

Explosive, dynamic drills help volleyball players off the court to gain strength, quickness and coordination, which are needed to avoid injury and perform your best on game day.

To gain balance, strength and core power, add these three drills into your routine.

Warm-Up

Jumping Jacks (4 sets, 30 seconds each)

Drill One: Lunge Hop And Bosu Ball Pass

3 sets

Lunge Hop: Begin standing tall. Bring your right leg back and bend both your left and right knee. Keep your left arm back, right arm forward. After you lunge, drive your right leg forward and up toward your chest exploding off of your left leg. Use your left arm to drive your weight forward and up in the air. Continue this on the right side for 15 reps, and then switch to your other leg (15x).

Bosu Ball Pass: On a Bosu Ball, sit slightly lower from the center. With a medicine ball (10 pounds), lie back. Your back should be supported by Bosu ball. Extend your arms out, biceps next to your ears, holding the medicine ball. Engage your core and sit up, throwing the medicine ball at your partner. Stay in the seated position, your partner will throw the ball back to you, and lie back down. Continue this movement with a quick pace for 30 reps.

Drill Two: Speed Skaters And Wall Throws

3 sets

Speed Skaters: Like a crossover lunge, but going backwards. As fast as you can go, move side-to-side, bringing one leg behind the other and alternating to the other side for one minute.

Wall Throws: Grab a medicine ball. Stand a few feet away from a wall. Bring the ball to your chest and then throw it straight forward to a wall. Let the ball drop and roll toward you, then pick it up and throw it again. Continue this for one minute.

Drill Three: Single-Leg Box Squats And Plank

3 sets

Single-Leg Box Squat: With a tall box, you’re going to sit down into a squat position on top of the box, but with one leg. Do 15 on one leg and then switch sides for 15 more.

Forearm Plank: Get into a push-up position. Bend your elbows 90 degrees and then rest onto your forearms. Hold for one minute.

Always speak with a coach or your doctor before engaging in any new program.

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5 Volleyball Setting Drills to Develop Strong and Accurate Sets – Volleyball Expert

The setter position is the most complex role on a volleyball team.

Similar to a midfielder in soccer, a point guard in basketball, or a quarterback in American football, virtually all offensive attacks go through the setter.

The setter must practice skills directly relating to setting the ball, but should also be proficient in blocking and hitting.

Here we will present 5 drills that will establish and perfect the skills necessary for all high-quality setters to have.

While primarily geared to the setter position, these drills can be utilised for everyone on the court, in the event they must set during a rally or as an emergency fill in.

5 Volleyball Setting Drills

1. Setting the Fan

​How it Works:

The setter will set balls coming from different angles in the back row after squaring to the target.

Purpose: 

​This drill enforces proper footwork by allowing the setter to practices setting balls received from different angles.

Drill Setup:

• A coach or player to underhand toss balls to the setter.
• A player standing at each antenna to receive sets and return balls to the coach or player tossing the ball.
• Setter stands at the setter position, two feet right of center in the front row.

Instructions:

1. The person elected to toss the ball will start from standing on the left sideline just behind the three-meter line.

2. The person elected to toss the ball will toss the ball to the setter, who sets the ball to either antenna.

3. The person who catches the set returns the ball to the person elected to toss the ball.

4. This process is repeated from the same spot three to five times.

5. After repeating three to five times, the person who is tossing the ball moves two steps back and right.

6. The drill continues following the same process until the person tossing the ball has made their way to the opposite sideline in an arc shape and back along the same arc.

Variations:

Call the Set – The person who is tossing the ball can call out which direction to set as the ball is in flight. This adds the potential to train the setter not to decide where to go with the ball early.

Real Passes – Someone can toss the ball to a passer from the other side of the net, allowing the setter to see real passes rather than simple tosses. The passer should rotate just like the person tossing the ball would, from sideline to sideline.

Peripheral Work – Put a player or coach in the middle blocker position on the opposite side of the net. As the ball arrives to the setter the middle blocker points either left or right, indicating which way the setter should set. This allows the setter to work on the peripheral vision required to make good decisions at the net, based on what the defense is doing.

Coaching Points:

• The setter will be challenged to continue to get square (shoulders/hips perpendicular to net, feet facing sideline) as the tosses comes from middle back. Encourage the setter to continue to use good footwork (left/right/square) to be square under the ball.
• Encourage the setter not to give away the set by leaning back to prepare to back set before the pass arrives.
• Once the setter is proficient, you should move on to calling the set direction mid-air to continue to reinforce “hiding” where the set will go.

2. Catch it in the Cone

​How it Works: 

​The setter attempts to catch a tennis ball in a small cone above her or his forehead.

Purpose: 

​This drill encourages proper footwork and hand placement.

Drill Setup:

• A small training cone (like those used for field training drills).
• A tennis ball.
• Someone to toss the ball.

Instructions:

1. The setter stands with the cone above her/his forehead, with the point facing down and touching the forehead.

2. The hands should be supporting the cone in setting position, with the opening of the cone resting on the upward facing palms.

3. A tennis ball is tossed in the air and the setter moves her/his feet to get square under the tennis ball.

4. The setter attempts to “catch” the ball in the cone above her/his forehead in a position square to the target.

Variations:

Three Balls – Have three tennis balls and three people tossing them from different angles. This will add an element of complexity to the drill.

From the Back – Have the setter start in various rotational positions to mimic coming from a spot to set on serve receive.

Coaching Points:

• The setter should focus on getting feet underneath the ball.
• The setter should be square to the left front of the net, regardless of where the ball comes from.
• The setter should receive the ball in the cone directly above the forehead.

3. Figure Eight

​How it Works: 

​The setter will run a figure eight pattern around two other players, alternating turns setting to each other.

Purpose: 

​This drill exercises setting on the move versus from a static position. Setters rarely get perfect setting conditions throughout a match, and practicing less than optimal conditions is key to learning to set from a variety of passes.

Drill Setup:

• Three players – all setters if possible but could include liberos if necessary.
• Two players (passive players) stand facing each other 10 – 12 feet apart.
• The main participant (active player) should be the setter or player needing the work.
• The active player is standing beside one of the other players, facing the opposite player.
• One ball.

Instructions:

1. A ball is tossed to passive player standing alone, who sets it to the other passive player with the active player next to her or him.

2. The receiving passive player sets a high ball back.

3. The active player runs a figure eight through the players, stopping beside the opposite passive player and sets the ball to the passive player, who sets it back while the active player joins her or him after another figure eight.

4. The passive players repeat this process as the active player runs figure eights and sets every other ball to the opposite passive player.

Variations:

Jump Sets – The active player will jump set off both feet after each figure eight.

One Footed Sets – The active player will serve off one foot after each figure eight – the foot farthest from the net should be the foot contacting the ground.

Coaching Points:

• Pay attention to the left/right/set footwork. The right foot should be planted and forward before contacting the ball. Players will tend to sacrifice this footwork as they come off the figure eight movement.
• Jump sets should be monitored to ensure the ball is contacted high in the air. Again, players will sacrifice mechanics after coming off the figure eight movement.
• Learning and practicing one footed setting is crucial, as there are many occasions in a match requiring this movement from setters – balls tight to the net or well off the net are examples.

4. Four in a Row

​How it Works: 

​Four players stand along the three-meter line and set balls to each other in a prescribed order. After each person sets, they must run and touch the end line before their next set.

Purpose: 

​This drill encourages all players to set with control and intention, regardless of scenario. This drill is intended for the entire team, as anyone may be called on to set in different circumstances throughout the match. All players should be confident enough to deliver a ball to the outside that can be attacked.

Drill Setup:

• Four players on the three-meter line standing equidistant from each other starting at one sideline and ending at the other (player one is on one sideline and player four is on the other, players two and three are the middle players).
• All players are facing the middle of the court toward each other.
• One ball.

Instructions:

1. Players will set the ball in this order: player two to player three; player three to player one; player one to player four; player four to player two.

2. After each set the setter will run, touch the end line, and return to their spot on the three-meter line before the ball arrives.

3. Once player four sets to player two, the cycle starts anew: player two to player three; player three to player one; player one to player four; player four to player two and repeat.

4. The drill is complete after a predetermined number of end line touches or after a preset time has expired.

Variations:

Pushups – Instead of running to the end line the setter drops and does two pushups before the next ball arrives. Practice caution to ensure no one is stepped on when using this variation.

Coaching Points:

• Players should be focused on keeping control of the set and setting it along the three-meter line to their target; the sprints to the end line tend to encourage players to focus on just getting the ball up rather than executing controlled sets.
• Players must realize that just because they do not play the setter position does not mean they can neglect developing this skill.
• For larger teams, both sides of the court or multiple lines can be used so everyone can participate in groups of four.

5. Point Pass

How it Works:

Players guide the ball counter clockwise around a triangular pattern with one person at the “point” bump passing while the other two players use an overhead set.

Purpose: 

This volleyball setting drill is intended for the entire team, as anyone may be called on to set in different circumstances throughout the match. All players should be confident enough to deliver a ball to the outside that can be attacked.

Drill Setup:

• Four players – one at the top point of the triangle, one in line behind that player, and one player at each of the base points of the triangle (all players about 12 feet apart).
• One ball is required for this drill.

Instructions:

1. Someone will toss the ball to the player at the “top point” of the triangle.

2. The point player will bump pass the ball counterclockwise and follow the ball to the position she or he just passed to.

3. The player in that position will overhead pass a ball to the third player and follow the ball to the position she or he just passed to.

4. The player in the third position will overhead pass a ball to the “top point” position, which is now the person that was in line behind the original passer.

5. The “top point” will again bump pass and the cycle repeats, with all players following the ball they pass in a rotation.

Variations:

Troubled Pass – Once players have the sequence of rotation down, encourage the point passer to begin making “bad passes”. This will encourage the ability to set an attackable ball from different body positions and areas on the court.

Coaching Points:

• Encourage players to use an overhead pass for their sets. A lot of “non-setters” will rely on bump setting. The point of this drill is to build confidence, so all players can provide a good set and a hittable ball to the outside position.
• Players who do not typically set will be tempted to face the passer and side set the outside. This can lead to a weak or short set. Encourage players to square their body to the target.

Conclusion

Setters have a large array of jobs to do throughout a match.

It’s vital for great setters to work on being well-rounded volleyball players, so they excel at anything they are called upon to do.

From core strength to good decision making, volleyball setting drills are at the heart of setter development.

And the 12 drills above should be a great start toward ensuring your setters are prepared for their jobs.

“Preparatory and introductory exercises for learning to play volleyball

Contents:

1. Explanatory note

2. Reception and transfer of the ball from above with two hands

3. References

Explanatory note

The program on the subject of physical culture and elements of sports games ”, which includes volleyball. Volleyball is an excellent means of all-round physical development of those involved and contributes to the solution of auxiliary problems. This is explained by the great emotionality of the game, as well as by simple equipment: a small playground, a grid and two pillars. It does not take much time to learn the rules of the game, but it is wrong to draw conclusions that volleyball is a simple and accessible game for everyone and that to learn how to play, you only need a net, a ball and a court. The external nature of the game, its essence and rules should not be confused with the process of mastering the skills of the game.Mastering the technique is a difficult and time-consuming process and requires great joint efforts of the teacher and student. Preparatory and training exercises will help with this. All exercises are conventionally divided into two large groups: main and auxiliary.

Basic exercises are exercises in technique and the actual game of volleyball, that is, that specific, that distinguishes volleyball from other sports and constitutes its essence. In these exercises, techniques and actions are performed as in the game.

The purpose of technique exercises is to improve a particular technique, mainly individually, as well as with the help of partners. Separate exercises are aimed at improving the technique.

The task of general developmental exercises is versatile physical training of students. They also compensate for the one-sided influence of special exercises and exercises in technique, which mainly develop the skills and qualities necessary for playing volleyball. When carrying out general developmental exercises, the means of gymnastics, acrobatics, athletics, sports and outdoor games are used.

Special exercises are recognized to speed up and facilitate the teaching of technical and tactical volleyball techniques and mastering playing skills. They are divided into preparatory ones, the main task of which is to develop special physical abilities, and leading ones, directly aimed at mastering the structure of techniques. The group of leading exercises includes imitation (performing techniques without a ball).

Reception and transfer of the ball from above with two hands

Learning volleyball in general largely depends on the successful training of reception and transfer of the ball from above with two hands.

The study of top gear begins with the first lessons. The two-handed overhead pass is the basic technique of volleyball. This is the only way to pass the ball most accurately. Without mastering the reception and transmission of the ball from above, it is impossible to achieve significant success in volleyball.

When players receive the ball from an opponent, they talk about the technique of receiving the ball. When players direct the ball to their teammate for an attacking hit, they talk about passing the ball.However, it should be borne in mind that reception and transmission are not two game techniques that are fundamentally different from each other, such as attacking and blocking. Basically, this is a single action of the player, the essence of which is to change the initial direction of the ball flight with the help of the hands to the one required by the game environment to achieve the desired result (winning the ball).

If the main task is to prevent the ball from falling onto the court, i.e. accept it correctly, then we are talking about receiving the ball.When the ball is accepted and the main task is to accurately direct it to the attacking player for the final blow, then we are talking about passing the ball. That is why the reception of the ball belongs to the defensive actions, the pass (second pass) to the attackers.

A prerequisite for the correct execution of the transfer is the timely access to the ball and the choice of the starting position (Fig. 1a). The legs are bent at the knees and apart, one leg in front. The body is in an upright position, the arms are extended forward and upward and bent at the elbows.The hands touch the ball at face level above the head, the hands are in the dorsiflexion position, the fingers are slightly tense and bent, they tightly cover the ball, forming a kind of funnel (the moment of reception) (Fig. 1b-c). The main transmission load falls on the index and middle fingers. The legs and arms are straightened, by extension in the wrist joints and the elastic movement of the fingers, the ball is given the desired direction (Fig. 1d-e).

Fig. 1. The upper transfer of the ball with two hands

General developmental exercises

1. Squeezing and unclenching the fingers in the position of the hand forward, to the sides, up.

2. Squeezing a tennis (rubber) ball.

3. Standing against the wall, simultaneous and alternate repulsion with palms and fingers.

4. In the lying position, flexion and extension of the arms.

5. Movement on hands to the right (left) in a circle, toes together.

6. In pairs, bending and straightening the arms with the resistance of the partner.

7. Movement on the hands, legs are held by the parterre by the ankle joints.

8. Throwing a basketball (soccer) ball into the wall with two hands from the chest, alternately with the left and right hand.

Preparatory exercises

1. Throwing a medicine ball (1 kg) over oneself and catching (Fig. 2). Catch the ball on your fingers, after catching the ball, do not lower it down, do not squat when catching. Keeping the ball in your face and straightening your legs, throw the ball over you

2. Catching a medicine ball (1 kg) in the middle and low stances. It is very important that the students catch the ball in the face (overhead) with their fingers, if possible, and at the time of catching slightly squatted (do not lower the ball down).From this position, while unbending your legs and arms, you need to throw the ball up to your partner. In this movement, the main final movement of the hands and fingers, as well as the coordination of movements of the arms and legs.

3. Medicine ball backwards from a low stance position, ball in front of face. Care should be taken to ensure that students throw the ball by extending the arms at the elbows, the final movement of the hands and fingers, and extending the legs.

4. Catching medicine ball on the spot and after various movements in combination with throwing the ball up, above, back.

All gear exercises must first be performed with medicine balls and only then with volleyball balls.

Fig. 2. Preparatory exercises with a medicine ball when mastering the upper serve:

a – catching in a volleyball player’s stance; b – throw up.

Lead-in exercises

Students at first find it difficult to calculate their movements so as to hit the ball at face level, as is required with a rational technique of top transfer.Leading exercises facilitate the conditions for the reception of the ball and the pass and prevent the appearance of a number of errors: hitting the ball with outstretched arms, near the chest or over the head, making a pass with the palms, with a delay, and others.

1. Simulation of the transfer of the ball with two hands from above in place and after movement. The exercise begins with the basic stance. Attention is focused on the following main points of technique: the ball is approaching – straighten up and raise your hands up; extinguish the speed of the ball – slightly bend the arms at the elbows and legs at the knees; pass the ball – stretch forward and upward, straightening your legs and arms; take the starting position.

2. Teaching the position of the hands and fingers on the ball. The ball is on the floor. The hands are positioned so that the thumbs are directed towards each other, the index fingers are at an angle to each other, and all the rest are wrapped around the ball from the side and bottom. The ball is lifted from the floor to its original position above the face.

3. Reception and transmission from above with two hands of a volleyball suspended on a cord. The transfer is carried out in place forward-upward, above oneself (Fig. 3).

Fig.3. Lead-in exercises with a suspended volleyball while mastering the top gear.

a – starting position before serving; b – forward transmission;

– transfer over oneself; d – transfer back.

4. Reception and transfer of a suspended ball from above after moving and stopping facing the ball and sideways, followed by turning to the ball.

5. Overhead reception and first pass of a suspended ball from zone 6 towards zones 3, 2 and 4.

6. Upper second pass of the suspended ball from zones 3 and 2 towards zone 4

7. In pairs. One student throws the ball up and sends it to a partner with a top pass, who catches the ball and does the same. It is necessary to make sure that after tossing the ball, the student crouches down, takes a stance, performs all the necessary movements and correctly reflects the ball with his fingers at face level, because this is a very important moment in teaching the pass.

8. In pairs.One student throws the ball to a partner, who returns the ball back with a top pass.

Technique Exercises

These exercises should be continued after students have completed the preparatory and lead-in exercises well. Technique exercises place students in different, progressively more challenging conditions. The purpose of these exercises is to teach children how to correctly receive and pass the ball in difficult conditions.

1. In pairs.Transfers between partners at a distance of 3 m along the middle trajectory. The basic requirements for the technique of execution remain the same as in the lead-in exercise 7.

2. Transfers above oneself – transfers to a partner. The height of the gears above oneself is 1-1.5 m.

3. Gears through the net. Distance between partners 2-3 m.

4. Transmissions with changes in distance, trajectory and direction.

5. Gears in opposite columns. The distance between the guides in the columns is 2-3 m.After the transfer, the student stands at the end of his column.

6. The same, but after the transfer, the student moves to the oncoming column.

Fig. 4. Reception and transfer of the ball from above after stopping and turning.

7. Students stand in a column, one at a time, facing the teacher, who passes the ball to each of them by passing. Students, taking the ball from above, try to accurately return the ball to the teacher

8. Students stand as shown in fig.4. The teacher passes the ball forward. The student who is the first in the column runs in the same direction, stops, turns to face the teacher and sends the ball back to him with a top pass. When the teacher throws the ball into zone 6 towards the endline, the students move towards the ball from zones 5 and 1. If the teacher throws the ball at different angles to the net of zones 3 and 2, the students go to the net and perform a second pass along the net.

9. The trainees stand in a circle, in the middle of the circle there are two or three drivers with balls.Students move in a circle with side steps, the drivers pass them balls, which they immediately return back to the same drivers (Fig. 4).

Fig. 4.

Receiving and passing the ball from below

In terms of the number of teaching hours provided by the program, the teaching of receiving and passing the ball from below is inferior to the teaching of receiving and passing the ball from above, but this is an equally important link in the preparation of students.

Figure 5 shows how the ball is received from below.The player quickly runs out to the place where the ball falls. The left leg (Fig. 5 a) is placed on the heel to slow down the forward movement of the body, the hands are prepared to receive the ball. The body weight is transferred to the front leg, arms are straight, hands are closed
(Fig. 5 b, a) The ball is received on the forearm of the wrist joints. It is very important that the arms do not bend at the elbows when receiving the ball. The higher the speed of the ball, the less the counter movement of the hands.

Fig.5. Receiving the ball from below with both hands (with the back of the closed hands).

Fig. 6. Receiving a suspended ball from below after moving.

Preparatory exercises

1. Lunge with the right (left) foot forward, take a medicine ball (weighing 1 kg) with straight hands and, without bending your arms, throw it back (with the player leaning back). In the future, the exercise should be performed after running forward and stopping.

2. Medicine ball running, stopping with a double step and throwing the ball from below to back with straight arms.

Lead-in exercises

Mastering the ball from below is not very difficult for students. Therefore, training exercises usually do not take long.

1. Reception from the bottom of a suspended volleyball (while standing still and after moving) (Fig. 6).

2. Reception from below of the ball thrown by the partner (standing still and after moving).

In the first and second exercises, the ball is bounced up, then back.Reception from below and hitting the ball upwards should be performed from the net backwards, standing with your back to the net in zone 6.

Technique exercises

One should constantly pay attention to taking the ball from the floor. Students must firmly grasp the rule that receiving the ball from below is needed only where it is impossible to receive the ball from above.

1. Bouncing the ball from below into the wall continuously on the spot and in movement with side steps along the wall.

2. Ball juggling – continuous hitting the ball up with two hands from below.

Fig. 7. Receiving the ball from below after a fraudulent pass.

3. Alternating reception of the ball from above and from below into the wall – after rebounding from the floor during continuous execution.

4. In pairs. One student with the top pass sends the ball to a partner so that he receives the ball from below with both hands.

5. Receiving the ball from below with two hands after deceiving passes at the net (fig. 7).

6. Reception from the bottom of the ball bouncing off the net. Students should be aware that the ball bounces off the net in different ways, depending on where it hits the net.

Preparatory exercises.

The main exercises here will be exercises in jumping medicine ball, catching a ball in a jump against a wall and in jumping a ball over a net.

Lead-in exercises.

The ball is bounced with a fist in the position of the face, sideways and even with the back to the net. Rebouncing the ball with a top pass in a jump is carried out facing the net.

1. Fist hitting the ball suspended at the upper edge of the net (Fig.eight). It is carried out first from a place, then from a small take-off run.

2. Kicking a suspended ball in a jump by passing it over the net (fig. 9).

With the help of preparatory and leading exercises, special physical qualities and coordination abilities are developed, necessary for mastering the technique and tactics of playing volleyball. These exercises contain elements of techniques and actions typical for a volleyball player in a game.

From the beginning of training, I conduct classes in facilitated conditions that allow the student to master the basic structure of the technique and, if possible, exclude unnecessary movements, which are usually at the initial stage of the formation of a motor skill.This is achieved by training exercises. At this stage of training, I use technique exercises, the purpose of which is to consolidate the basis of a motor skill. For this I am giving a series of lessons.

References

1. Yu.N. Kleschev, A. G. Ayriyants “Volleyball. Physical culture and sports”, 1985.

2. Golomazov V. A., Kovalev V. D., Melnikov A. G., “Volleyball at school”. Education, 1976

3. Zheleznyak Yu. D., Kleschev Yu. N., Chekhov A.S. “Preparation of students. Physical culture and sports”, 1967.

4. Zheleznyak Yu. D. “120 lessons of volleyball. Physical culture and sports”, 1970.

5. Perelman M. G. “Special physical training of students. Physical culture and sports”, 1969.

6. Slupskiy L. N. “Volleyball, the game of a binder. Physical culture and sports”, 1984.

7. Kleschev Yu.N., Chekhov A.S. “Volleyball at school. Physical culture and sports”, 1967.

8. Oskolkova V.A., Suzhurov M. S. “Technique and tactics of playing volleyball. Physical culture and sports, 1959.

9. AV Ivoilov” Tactical training of students. Physical culture and sport “, 1958.

10. Zheleznyak Yu.D., Slupsky L.N.” Volleyball at school “, Education, 1989.

11. Khapko V.E.,” Technique of playing volleyball “, publishing house “Health”, 1984

Basic elements of the game volleyball 5th grade

Basic elements of the game volleyball 5th grade, exercises for learning and improving movements and stands, the technique of performing a ball transfer from above, summing games.

Volleyball is included in the 5th grade curriculum. This is quite justified, or methodically thought out, well-structured physical culture lessons based on the material of this sports game are very effective. First, they contribute to the versatile physical fitness of students. Secondly, they create a solid foundation for mastering the basic techniques of playing volleyball. And, thirdly, they take place in an atmosphere of special emotional uplift.
Every physical education teacher has a clear understanding of the main goal of ensuring that students successfully master the basics of volleyball. You need to learn how to quickly move around the court, stop and change direction, learn the transmission from above with two hands, the bottom serve and the reception from below with two hands. Having studied these techniques well in the lessons in grades 5-6, you can confidently play by the rules of mini-volleyball. All this will become the basis for the successful study of the program material in the next 7-11 grades.
Students should learn certain rules of conduct in the classroom when learning the techniques of playing volleyball. Exercises with a volleyball must be preceded by exercises in the introductory part of the lesson.It is necessary to acquaint students with the skills of self-insurance when jumping, the falls of which are many in volleyball. Trainees must make sure that when jumping the ball does not fall under their feet, in case of danger, be sure to give a signal to others. Students should take their time to practice techniques they have not yet learned. The teacher pays special attention to the students so that they make sure that their hands are correctly positioned when passing from above with two hands, they do not put their thumbs forward – this can lead to injuries.
Fifth-graders should master the basic ways of moving in volleyball, rational starting positions for performing the game techniques – the so-called volleyball player’s stances, study the upper transfer of the ball with two hands, master the games preparatory to volleyball.It is impossible to learn the elements of the game volleyball without high-quality sports shoes.

Movements and stands

Movements and stands are included in the playing technique of a young volleyball player, the success of various actions with the ball depends on their perfection.

In grade 5, students should be taught to stop when triggered while walking and running. Standing is the position of a volleyball player’s readiness to perform a game technique, for example, a pass (Fig. 1).
We recommend using the following exercises:

Exercises for learning and improving movements and stances

1. Ordinary walking, at the signal to stop and turn left (right).
2. The same, but after stopping, sit down and stand up. The same after stopping and turning.
3. While walking, stop abruptly, right leg in front.
4. Ordinary running, at the signal to stop abruptly (as in exercise 3).
5. Walking with a cross step with the right and left sideways forward.
6. Running with a cross step with the right and left sideways forward. When moving with the right side forward, the left leg is once in front of the right, and the second time behind it, etc. When moving with the left side forward, the same is done with the right foot.
7. While walking and. running on a signal stop and taking a volleyball player’s stand.
8. The same, but imitation of the upper pass of the ball with two hands.

Passing the ball from above with two hands

Learning the upper pass is perhaps the decisive stage on the way to mastering the skills of the game, since having mastered this technique, you can, by eliminating the serve, play volleyball.In fig. 2 shows the main positions of the volleyball player when performing the top transfer. The player needs to “go under the ball.” Without this, the transfer cannot be performed correctly. That is why it is so important to be able to move quickly and stop while taking a volleyball player’s stance.

Technique for performing the transfer of the ball from above

In the initial position, the legs are bent at the knees, the arms are at the elbows, the hands with fingers apart at face level form a place for the ball. The reception begins with the extension of the legs, then the movement of the arm begins.At the moment of contact of the hands with the ball, the legs unbend quickly, the final movement of the hands gives the ball the necessary direction. In top gear, the main load falls on the index and partly the middle fingers, the thumbs soften the impact of the ball on the hands, and the ring and little fingers support the ball. You can feel the position of your fingers on the ball by placing your hands on the ball held by your partner. The ball should be touched only with your fingers, touching with your palms is a gross mistake, this is a violation of the rules of the game.
It is very important, as already noted, to hit the ball in a timely manner. It is equally important (and very difficult) to find the right place for your hands to touch the ball. All this determines the nature of the exercises, which are given below and serve to teach the upper pass of the ball with two hands.

Overhead pass exercises

1. In pairs, throw medicine ball (1 kg) from overhead hand to overhead pass.

2.In pairs, catch a medicine ball (1 kg) overhead, in the overhead reception position.
3. In pairs, medicine ball throws and catches (exercises 1 and 2 combined).
4. The student assumes a volleyball stance and places his arms above his head – at the point of impact on the ball. The partner puts the volleyball into the “funnel” from the palms of the palms with fingers apart (repeat this several times).
5. The same, but in the position of hitting the ball is held in place, and the student (passing) crouches, taking his hands away from the ball, and extends his legs, again placing his hands on the ball.
6. Transmission from above with two hands of a suspended ball: standing still, after walking, running and stopping.
7. Throwing the ball over oneself and passing from above with two hands at a distance of 1.5-2.0 m.
8. Passing the ball from above with two hands – the partner throws the ball from a distance of 1.5-2.0 m.
9. Passing the ball in pairs at a distance of 1-2 m.
10. Passing the ball against the wall – repeatedly, hitting the wall.

Incoming games

Students want to get to the game as quickly as possible.However, the teacher must explain to them that only those who have mastered the techniques of the game can get real pleasure from the game. Preparatory games serve as a step towards volleyball. They are also very interesting, more accessible, and quickly bring students closer to “real” volleyball.

“Pioneerball”.

Each team has 6-8 students, the game is played with two balls. The game begins with tossing the ball over oneself and passing over the net. The objective is to have the balls on one side of the court, in which case a point is awarded to the team on the opposite side.The winner is the team that earned the set number of points earlier.

“Ball in the air”.

Each of the teams has 6-8 pupils, forming their own circle, in the middle of which the driver is holding a volleyball. At the signal, the driver of his team alternately throws the ball to the players, who, with a transfer from above with two hands, return the ball to him. The winner is the team that completes the given number of passes the fastest and at the same time makes the fewest mistakes (ball drop, etc.)

A set of exercises for learning to play volleyball

Exercises for training and improving the upper transfer

1. The player performs successive one after the other passing the ball over him. Passing heights – medium and high: 1.5 and 2.5 m. During the exercise, you should strive so that the player does not allow significant movements. This is an indicator of the correct execution of the task.

2. The player makes one pass after another over himself, clapping his palms behind his back between passes. In this case, the transmission should be high enough.

3. While walking, the player makes up and down passes above him.

4. The player throws the ball forward and up, runs after the ball and passes over him.

5. The same, the transfer is made to the partner.

6. A player passes the ball into the wall multiple times.Inaccuracies in transmissions create additional difficulties for the player. Thus, he is accustomed to the accuracy of the actions performed. The player’s distance from the wall is 2.5–3 meters.

7. The same, at the same time changing the gear height one by one.

8. The player makes two passes: the first in the direction of the wall, the second over him after the ball bounces off the wall.

9. Players stand in two lines. Distance between players

5–6 m. Players in pairs pass the ball, trying to accurately pass it to each other.

10. Likewise, the players perform double passes along three different trajectories: high, medium and low. (It is necessary to establish a certain sequence.)

11. Receiving the ball from the coach (distance 5-6 m), each player makes two passes: above himself and towards his partner. (Trainees need to know the difference in the position of the hands and forearms for the first and second passes.)

12. The player with the ball begins the exercise, directing the ball to the right, left and in front of him.The partner must determine the direction of the pass and, quickly approaching the ball, direct it exactly back. (After

12-15 passes, the players change roles.)

13. The distance between the players is 7–8 m. Each player has a ball, at the same time, along a high trajectory, the players make passes to each other (it is necessary to strive for the exercise to be performed continuously).

14. The distance is the same. The player with the ball stands with his back to his partner, passes over him, then turns 180 ° and performs the next pass to his partner, the partner immediately returns the ball back.(After 12-14 passes, the players change places.)

15. The players stand facing each other at a distance of 9 meters. The player with the ball directs the ball 2-3 m, then catches up and passes to his partner, and he returns to his starting position. The second player does the same. (The number of passes is 10-15.)

16. The players are divided by the grid. Through it, the players pass the ball to each other, each striving to perform an accurate pass. Then the players increase or decrease the distance (the exercise is performed for 2 minutes).

17. The distance between the players is 5–6 m. The player with the ball makes a pass above himself to a height of 3–4 m, then gives it to his partner in a jump, the other player performs the same (10–15 passes in total).

18. Players of three stand in zones 2, 4, 6. The player in front of zone 6 holds the ball, he starts the exercise by sending the ball in the direction of the player in zone 2. The exercise is also performed when the direction of the passes and movements of the players is reversed.

19.Passing the ball from deep within the court after moving. A group of players of 3-4 people stands in the first zone, one player with the ball in the 2nd zone makes a pass to the first player of the 1st zone, then this player moves to the 6th zone, where the next pass from the pass from 2- the 1st zone, and then from the 4th zone, then the first player from the group returns to the 1st zone and stands at the end of the group, etc.

20. The players alternately pass the ball to each other and then move to take a place at the end of the adjacent group (clockwise movement).Groups of players stand for 2-3 people, conventionally, in the corners of a triangle or rectangle.

21. Passing the ball along the net. Six players on either side of the net are positioned in groups of three in zones 1 and 5. The players from the 5th zone leave, make a pass along the net, then “diving” under the net, moving, take a position at the end of the opposite column of players, and the players from the 1st zone move in the same way (5–6 minutes are performed).

Exercises for training and improving the lower pass and ball reception from the bottom

1.Receiving the ball from below – the partner throws the ball (distance 2-3 m, which then gradually increases to 10-15 m).

2. At the wall: repeatedly hitting the ball from below, the oncoming movement of the arms is insignificant and is carried out mainly due to the extension of the legs.

3. Throw the ball up and down, catch up and perform a reception from below after bouncing it 10-15 times.

4. Reception of the ball from below in motion along the perimeter of the volleyball court, the ball is not lower than 1.5–2 m.

5.The player with the ball stands at the net, the partner at a distance of 6–7 m. The first player throws in the ball, the second hits it, sitting down with a reception from below, 10–15 times, then the players change places.

6. The same, only the player standing at the net makes the top pass directly to his partner.

7. The same, only the player standing at the net directs the ball towards his partner with a regular kick.

8. Two players stand with balls at the net. In turn, they send them in an arbitrary way in front of them.The 6th zone player must move to the right, then to the left (etc.) and pass the ball from below to the net each time. After 5-6 such passes, the next player of the 6th zone takes his place. The exercise is repeated.

9. A player of the 3rd zone, having two balls, sends them alternately in an arbitrary way to the players of the 6th zone, within the limits of the court, each of which directs the ball in the lower way into the 3rd zone. The direction of the transmission is determined by the teacher.

10. Reception of service in the 6th zone at the line of attack and transfer to the 3rd zone.

11. Reception of service in zones 6, 5, 1 at the line of attack and the first transfer to zones 2, 4.

12. In pairs – serving the upper straight and receiving the ball. The distance between the practitioners is 8–10 m.

13. The same through the net.

It should be noted that the skill of receiving the serve is formed much more successfully if you first apply the lower straight line. The trainees master the skills of the lower serve relatively quickly and make fewer mistakes (loss of service).In addition, the ball can be sent accurately with the bottom serve, which is of particular importance in the reception of the service.

Exercises for training and improving the attacking strike technique

1. Teaching the rhythm of a run, pushing off and jumping, jumping up from a running start one, two, three steps.

2. Strikes with a brush on the ball – standing still, against a wall, in pairs.

3. Throwing a tennis ball over the net in a running jump.

4. Shots through the net after a run in two, three steps with a toss of the ball by the teacher.

5. Direct attack with a running start in three steps from the 4th zone, and then from the 2nd zone. The height of the ball is 1.5–2 m.

6. Direct attack hit from a pass from a partner standing in the 3rd zone.

7. Attacker hit in pairs from his own toss.

8. The same with the transfer of the partner.

9. Attacking blows from both sides from the pass of the passer.

10. Each striker, having three balls, makes a striker’s pass from the setter’s pass to zones 1, 6, 5 (from the starting position in zones 4, 2).

11. Execution of a blow from an understated, short transfer.

Exercises for teaching and improving the technique of blocking

1. Jumps at the net with imitation of blocking in place 15–20 times.

2. The same with one step 15–20 times.

3.The same with a running start from the line of attack 10-15 times.

4. Jumps along the net for each additional step with imitation of a single block.

5. Imitation of a block in 2, 3, 4 zones, moving along the grid with a cross step.

6. Exercise in pairs, the players stand on opposite sides of the net, the player with the ball jumps and throws the ball from top to bottom with two hands: left, right, forward, and the other, blocking, jumps out and closes the course of the ball’s movement.

7.The blocker stands in zone 2 (3, 4), and the players of the group alternately execute attacking strikes on the move from zone 4 (3, 2) from the opposite side of the net.

When blocking, especially double blocking, it is necessary to pay more attention to the clarity of movement. During double blocking, it is important that the players do not interfere with each other, act in concert when moving and directly in the jump.

Exercises for teaching and improving the technique of serving

1.Mastering the toss of the ball. The ball is in the palm of the left hand. Throw it vertically up to a height of 60–80 cm and let it fall to the floor 15–20 times.

2. Mastering the shock movement. With a straight hand, the player knocks the ball out of his palm, straightened at the level of the belt of his left hand – for a straight bottom serve; knocking down the ball, located on the fingers of the straight forward-upward left hand – for a straight overhead serve.

3. The player takes a stand ready 6 meters from the net, the ball on the palm of his left hand – swing with his right hand, throw the ball up and hit the net with his right hand.

4. Five innings in a row from the endline to the pitch.

5. Serves to the right and left halves of the court.

6. Serves to the far, near part of the court.

7. Submission of the ball, alternating different ways (bottom, top).

8. Feed for accuracy sequentially in zones 1, 6, 5, 4, 2.

9. Feed for force – upper straight and lateral.

6 effective options – Rambler / sport

The described exercises with tennis balls perfectly develop not only the speed of reaction, but also the eye

Single exercises

1.Basketball-style dribbling

How to dribble in basketball, you know? Try to handle a tennis ball in the same way, but only with each bounce off the floor, change the receiving hand. And when you start to do the exercise with ease, try to master the technique of dribbling two tennis balls at the same time.

2. Picking up the ball after bouncing off the wall

Surely in your school years, when no one went out for a walk, you had to kick the ball against the wall alone. So, remember the sad adolescence, but just replace the soccer ball with a tennis one.Throw it into the wall at different angles and catch with the same hand that you threw, remembering to change hands.

1. Throws from behind

Stand with your partner facing the wall (at a distance of several meters), he is behind you. The partner throws the ball against the wall, you catch it. Not knowing where and when the projectile will fly, it is much more difficult to catch it. The exercise will develop your “sixth sense” and quick decision-making.

2. Crossfire

Stand with your partner opposite each other at a distance of 3-4 meters and start simultaneously throwing balls to each other: one makes a bottom serve with a rebound from the floor, and the second – top.Exercise improves reflexes and manual dexterity.

The partner holds the ball in outstretched hands. Holds something, but can let go at any moment. Your task is to prevent the ball from touching the floor. Can you do it? After all, your partner will disorient you in different ways – make false jerks or release both balls at once.

4. Shot in the forehead

Everything is very simple here. You get up at the wall and wait for the ball to hit your forehead. If you can dodge – well done, if you can’t – you will walk with a bump.And don’t forget to switch roles with your partner. The skill will come in handy in life: you never know uncontrollable objects flying around our cities and towns.

Alexander Apanasenok

9-time boxing champion of Belarus, winner of the World Cup in boxing, participant in the 2004 Olympic Games, coach of the Boxing Academy:

competitive and pre-competition period – in order to sharpen the reaction and stability of attention.Also, balls are an excellent means of improving coordination among young fighters. ”

Do you need a warm-up? | Volleyball for children

You, apparently, have heard about athletes more than once: “I got injured – I didn’t warm up well!” or “The game didn’t start right away – I didn’t warm up well”.

What is a warm-up and why is it?

Warm-up is a set of physical exercises performed before the start of a training session or competition. This is necessary in order to prepare the body for intensive work.After a correct warm-up, the frequency and depth of breathing change, which increases the ventilation of the lungs, efficiency, increases the activity of the cardiovascular system, improves metabolism, warms up the muscles, which is very important before the game.

Warm-up should be started approximately 30 minutes before the start of the competition or training session.

It is customary to divide the warm-up before the game into general and special.

Usually it includes about 20 exercises.

General warm-up: running in a straight line, then changing direction and accelerating; swinging movements and rotation of the hands; tilts and turns of the body, lunges forward and to the sides, jumps up in place and after a run.

A special warm-up is carried out with the ball. First, they perform transfers from above, and then from below in pairs. Light blows on the ball, directing it to the floor, are replaced by sharp blows towards the partner. Receiving the ball after being hit helps a teammate warm up in defense.

It is useful to perform a few serves for strength and accuracy, receive a few balls after the service, then go on to simulate blocking.

This sample list of exercises is necessary for every volleyball player, regardless of his playing role.Then they continue the warm-up, preparing themselves for the implementation of certain playing techniques.

For example, attackers should focus more on jumping drills and then offensive shots over the net. Here it is important to feel the timely access to the net from various areas of the court after shooting, high and low passes and accurately shoot the ball.

Setters, or, as they are also called, point guards, during warm-up, as a rule, pay more attention to passes.Indeed, the success of the team largely depends on the accuracy and timeliness of passing the ball, on the speed of assessing the situation by the connecting player.

Therefore, for the sake of clarity, we will tell you how one of the best connecting players, Honored Master of Sports Yuri Starunsky, is warming up.

He begins the warm-up by running around his half of the area (to warm up). While running, he performs shaking with relaxed hands, rotation with them, then switches to running with the legs thrown back, running backwards.

Further – gymnastic exercises in motion. While walking, he raises his straight arms up and back, behind the head, then alternately one hand up and back, the other down and back, makes tilts of the body to the sides, springy squats in a wide step with a change in the position of the legs, squats with turns of the body to the sides.

Lying on his back, performing movements with his legs “scissors”, bending while lying on his stomach, then getting up, making wide circles with his hands down and back, the same in a jump and circular rotations of the body.

Finally, relaxation: free shaking of the arms and legs alternately while bouncing on one leg.

The warm-up does not end there. Squats follow with full touch of the foot to the floor and a sharp push-up at a fast pace.

And again jogging with relaxation of the torso and arms, movement by jumping to the sides with squats alternately on the left and right legs, jumping from a low squat.

Then Starunsky begins a warm-up with the ball in a pair: throwing the ball to the partner with two hands from behind the head, with one hand from the side (left and right), hitting the ball on the floor with both hands from behind the head, while the partner catches the bounced ball.And only after these exercises, he starts passing the ball to different heights, not only exactly to the partner, but also to the sides. At first, he performs transfers only with his hands, then he more and more actively connects his legs, arms, the whole body, in a way from above in front of him, then from a position sideways and back to his partner, transfers behind the head. The pitch of the gears gradually increases, as does the distance from the partner. This is followed by the transfer in a jump, reception and transfer by the method from below, by hitting from a place to a partner and receiving the ball from below on the “cuffs”.

In conclusion – warm-up at the net. Here, Yuri Starunsky makes passes on the instructions of the attackers (where, to what height) and, if possible, the attacking blow,
if the ball falls along a high trajectory, it is always unexpected for the opponent. Tries and serves the ball to the side of the opponents.

This is how varied and intense the warm-up of one of the best Soviet volleyball players is. Yuri Starunsky himself advises young volleyball players specializing in the role of a setter to add two more exercises to the warm-up: passes to the wall and jumps at the basketball hoop (touch it with your hands or drop the ball into the basket 5-6 times with one or both hands).It also warns against blind copying and recommends choosing exercises based on your own, individual characteristics.

If you have warmed up well, then immediately get actively involved in the game – you will avoid many technical mistakes and, which is also very important, you will be spared injuries.

Special mention should be made of injuries. Dislocations of the fingers and ankle joints are most common among volleyball players. They occur for two reasons: either the warm-up was not active enough, or the muscles of the fingers and ligaments of the joints were weakened.

Use the following exercises to strengthen the muscles of the hand and foot:
For the hand . 1. Flexion and extension, reduction and extension of the fingers, resisting with the other hand. 2. Squeezing a tennis ball. 3. Push-off with palms from the wall, standing 80 cm from it. 4. Push-ups on the fingers, lying on the floor. 5. Medicine ball thrusting, hand throwing.

For foot . 1. Walking with rolling from heels to toes. 2. Walking alternately on heels and toes.3. Walking on the inside and outside of the foot. 4. Walking with a cross step. 5. Alternate extension and flexion of the legs in the ankle joint, standing in support against the wall at a distance of one meter.