Simple counter-attack drill
Coach throws the ball and player 1 has to overtake it.
After that, he passes the ball to player 2 who has to throw a ball over a net.
On the other side of net, passer passes the ball to setter for counter-attack.
Setter sets the ball to middle blocker to zone 3, or outside hitter who attacks from zone 6, or opposite hitter to zone 1.
Goals: Practicing counter-attack in extenuating circumstances.
Attack against blockers
Coach serves the ball to libero.
Libero does forearm pass to setter.
Setter sets the ball for middle blocker to zone 3 or zone 2, or sets the ball for opposite hitter who attacks from zone 1.
On the other side of net, two blockers should anticipate the situation and block the attack.
Goals: Practicing passing, setting, attacking and blocking. Also, improving anticipation and tactic.
Attack from zone 4
Coaches, two setters and four passers.
Coaches serve the ball to zone 5.
Players in zone 5 pass the ball to setter in zone 3.
Pleyer in zone 3 sets the ball to zone 4 for attack.
After setting, player from zone 3 goes to zone 5 on the opposite side of the court and becomes passer, and player who attacked from zone 4 becomes a setter.
Dig and catch
Coach and one player (or more).
Coach throws the ball high.
The ball should touch the floor only once on the other half.
Player does the dig, and after that runs fast to avoid the ball touching the floor once more.
After he catches the ball, another player follows the same procedure.
Goals: Improving speed, movement and digging.
Jump higher
Plyometrics is the most commonly used training method to increase vertical jump power. It “bridges the gap between strength and speed”.
There is little to separate the three training methods when it comes increasing vertical jump performance. However… there is one type of training that seems to increase vertical jump the most…
Combining weight training with plyometric training.
Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.
Plyometrics
Volleyball plyometrics can help to increase your vertical jump and explosive power around the court. However, they should be performed alongside or following a sport-specific resistance training program.
While plyometrics is a very effective form of power training (and volleyball-specific), there are some important considerations to consider before adopting this form of conditioning into your routine.
Remember firstly that explosive power is a function of both strength and speed of muscular contraction. Volleyball plyometrics exercises will help condition your neuromuscular system to apply a greater level of force in a shorter period of time. However, if you lack basic strength, their effectiveness will be limited.
Lower body plyometric drills
Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
