Volleyball Warm-ups
The goal of a warm-up is to stimulate blood flow in the body. This will increase the body's temperature to permit adequate stretching and range of motion, which, in turn, will optimize muscle and joint flexibility. Stretching should always be performed after warm-up when the muscles are flexible and ready for adequate movement. The warm-up period should last between 10 and 15 minutes depending on time restraints - just long enough for players to break a sweat and warm up the major muscle groups.
Warm-up activities can include limited ball handling drills, specific volleyball movements (e.g. spike approaches or footwork for blocking along the net), or any aerobic activities that cause a player to break a sweat, such as jogging, jumping rope, or agility routines using bungee cords. Movements can be designed to work on position skills or proper posture if a coach wants to combine volleyball footwork with warm-up. Movements can also be continuous basic motor movements.
Warm-up games can be elementary games such as tag variations, active group initiatives, or cross-training.
Games like "Hand soccer' are a great way to start a practice, and they can promote competition, develop teamwork, and provide consequences. These games should motivate players and set an aggressive atmosphere for the rest of the practice. If actual court time is limited, warm-ups should be performed in an obstructed hallway or in a limited space off the court. Court time is precious and should be used for quality ball contacts in drills and activities. If court usage is not an issue, warm-up activities can be volleyball related, including activities related to a current lesson's goals. Warm-ups can be routine, can vary, or can include stations.
After warm-ups, players must stretch to prepare the joints and muscles for activity. If the players' muscles are sore, stretching (and holding the stretch) will help relieve some of the soreness. Warm-up and stretching should not include physical conditioning. Anaerobic conditioning can be done in conjunction with drills or between drills, but aerobic conditioning should be done at the end of practice.
Hand Soccer
Two goals (about six to seven feet wide) are set up on each sideline. The team divides into two teams of five to seven players. In the middle of the court, the game is started by a ball dropped between two players. Each team tries to score by passing and propelling the ball on the floor. A player cannot pick up the ball and must roll it, push it, or punch it along the floor. Each team may have a goalie. The game is won by achieving a set number of goals.
Key Points: Players will have to stay in a low posture and dive along the floor to block shots,, steal passes and propel the ball to pass and score. Two volleyballs can be used.
Control Drill
A group of four players sets up in a row, two on each side of the net. On each side, one player plays back row and one plays at the net. The drill is initiated by a back row player sending the ball over the net to the other back row player. The players attempt to rally in a controlled manner. They must contact the ball according to different goals set by the coach:
- Every contact a forearm pass;
- Every contact a overhead pass;
- First contact a forearm pass, second contact an overhead pass; third contact an overhead pass;
- First contact a overhead or forearm pass, second contact an overhead pass, third contact a roll shot;
- First contact a forearm pass, second contact an overhead pass, third contact a full approach and tip.
- First contact a forearm pass, second contact an overhead pass, third contact a full approach and controlled attack.
Key Points: To maintain continual play, players must send the ball over the net in the area of the backcourt player. Players must ready themselves by adjusting their posture and position to receive the next ball.
Pepper
The drill can be performed with two, three, or four players. The drill is always started with a toss. The players' goal is to perform a pass, set, attack and dig in order. When only two players are participating, the drill continues with a dig, set, attack, dig and so on. With three players, one player acts as the setter, and the other two are diggers and attackers. The setter starts on the right side of player A. The setter tosses the ball to player A, who passes the ball back to the setter, The setter sets player A up to attack the ball on player B. The setter runs between the players after he sets so he can be on the right side of player B. Player B digs the ball to the setter, who sets the ball back to player B to attack the ball back to player A. Once again, the setter runs between the players so he can receive the dig from player A on his right side.
With four players, two players act as setters (one for player A and one for player B) so no setter has to run through the drill.
Key Points:
- Two person pepper is the least advatageous form of pepper because it teaches players to dig back to the attacker;
- Four person pepper is good for beginners because it is more controlled and teaches diggers to pass right;
- Players should plan ahead and get into the correct posture early;
- Players should work on their footwork for passing, setting and attack approach;
- Setters should set the ball up well in front of the hitter's shoulder so the attacker can work on his approach;
- Pepper can be played over the net with three or four players;
Players should be aggressive and not overuse the tip because of laziness.
Shuttles
Use one side of the court. Player B is lined up behind player A near the end line, and player D is lined up behind player C near the net. The groups are facing each other. Player A tosses a ball to player C to pass. Once player A tosses the ball, he runs to the right and gets behind player D. Player C passes the ball to player B. After player C passes the ball, he runs to his right and gets behind player B. The drill continues and is scored by time or number of contacts.
- Either forearm or overhead passing (or combination of both) can be used.
- Three players can perform this drill (to begin, the ball is tossed from the side that starts with two players).
- More than four players can perform this drill, but there are fewer contacts and more waiting.
- Different areas of the court can be used to create tempo passing (short passing or deep court passing).
Key Points:
The players must hustle to get behind the line so they are facing the incoming ball and use the proper footwork for an effective pass. Players must say "mine" on every contact.
Touch and run
Three players (team A) are on one side of the court, and three players (team B) are on the other side of the court. The drill is initiated with a toss or serve. Using all three players, a team must pass, set and attack the ball with a standing down ball overhead swing. After a player executes their skill, they drop step and run and touch the back line and then returns to focus on playing the ball on its return. If a team has to send a ball over on the first or second contact, the players who did not contact the ball do not run and touch the back line. Variation: The drill can be scored by the number of successful contacts achieved in a certain time limit, or versus teams on an adjacent court performing the same drill. A team can be penalized for not achieving three contacts.
Key Points:
The players should maintain eye contact with the ball while running to touch the back line. Proper posture and technique can be coached. The players should prepare early and stay focused.
Backcourt Football
On each court, three backcourt defensive players line up at 1,6,5. Players 1 and 5 are spread across the midcourt (wings), and player 6 stays deep toward the end line like centre back defensive system. This is a Neucomb throwing and catching game using a football. Out of bounds and net rules are in effect. The player at position 1 stands behind the end line and throws the ball over the net to the opponent's side. He tries to throw it to an area that is not well covered or between two players (in a seam). A player on the opponent's side must catch the ball and throw it immediately back over the net trying to score by hitting their opponent's floor. Fast play continues until one team scores. The players rotate when they side out. Rally scoring is used. The game is played to an assigned number of points.
Variation: The coach can allow the person who catches and throws the balla 2-step approach. If a team only has one court, a challenge court scoring method can be used with teams waiting behind the end line to come on and challenge the winners.
Key Points:
- Players must balance the court when a player has to rush forward to catch a ball.
- The wings should be ready to run forward to protect against short throws. This is similar to tips.
- The wings should protect the corners by catching balls over their heads. This is similar to overhead passing. The 6 player should play sideline to sideline, running through balls.
