Four Person Pepper
Warm up/Conditioning drill.
A warm up drill that we like to use is a 4 person pepper:
The drill requires 4 people and a ball. The team on one side of the net tosses the ball to the passer in the back (run this drill is in front of the 3 meter line.). The passer passes to the partner in front, partner sets and the passer tips the ball over the block to the awaiting passer.
The people on the other side run the same drill; in the meantime the team that just tipped the ball over switches places so the setter becomes the passer and the passer the setter and blocker. I like to run the drill for about 4-5 minutes. It's good conditioning, and helps to work on ball control.
Develops quick twitch muscle memory to your legs for defense and diving indoors, as well as eye/body control.
Explanation: Coach stands under the net in the middle of the court with a bunch of volleyballs. One player stands in the middle of the court, while the rest of the team stands on the perimeter of the court shagging balls.
While the coach rolls balls toward the outside of the court, it is the player's responsibility to stop the ball before it reaches the outside of the court. Once he dives or stops the ball, you roll another one toward a different direction. Forcing them to change directions quickly and training their muscles to react quickly to the ball.
You can line your players up around most of the court, so the player in the middle must be prepared to move in any direction. Also, with two coaches under the net on either side, the team can be split in half and players won't stand around as long.
This is a great drill to have players react to a ball using the speed as opposed to misreading or "guessing" where the opponent will put the ball.
Beginning Basics of Conditioning
Volleyball exercises to build strength.
There are many different ways to condition a body cardiovascularly-any type of which is better than nothing at all. Here are a few that apply to the quickness that volleyball demands.
Starting on the end line sprint up to the 10-foot line, then sprint back to the end line. Next, sprint to the middle line, back to the end line. Sprint to the far 10-foot line, back to the end line and finally to the far end line and back.
You should be touching each line with your hand as you come to it along the way. There are several variations you can do to this drill. Each player can dive before they reach each line making them work even harder. Make them race against each other or against the clock.
Hold your hands together behind your back with your feet shoulder-width apart. Jump side-to-side from your right foot to your left. When you land on your right foot be sure to swing your left foot out beyond your right foot making the drill even harder on your legs. Do this for 5-10 minutes and you should be very tired!
Have a line or some other mark equal to the height of the net. Jump up and down quickly with your arms up just like you are blocking trying to reach the top of the net each time. Do this for a couple minutes and you will be very tired. After doing this quickly, slow it down and take full jumps squatting until your backside is parallel with your knees before jumping up again.
This drill requires at least 10 balls and the rest of the team to shag. Have your coach roll a ball out on the ground and a player has to go touch it, the second he touches it the coach should have another ball rolling out in another direction for the player to touch.
Keep repeating this process for about a minute or so-about 10-15 balls worth. The players not in the drill should be shagging the balls and bringing them back to the coach to roll out again.
Beginning Basics of Weightlifting
Volleyball specific weight exercises.
There are many different exercises which can be used to enhance muscle strength and endurance for volleyball. These are just a few basic suggestions for the main muscles used in the sport.
For beginners 3 sets of 10-12 repetitions is suggested with enough weight so that the last lift of each set is extremely difficult to complete. Remember to consult your parents and coaches before attempting any of these exercises to see what they recommend you do.
- Triceps: Rope extensions or triceps curls.
- Shoulders: Military press, upright rows, dumbbell lift to the side and back.
- Forearms: Curls, both for the top and bottom side of your forearm.
- Low back: Roman chair.
- Legs: Squats, lunges, power cleans.
- Calves: Calf raises, either individually or together.
- Abs: Crunches, bicycle-there are many different ways to choose from.
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