DKJO - women's first class - Jeroen van Vugt - 2009

The players run

• from the serving line to the three-meter line,
• back to the serving line,
• to the center line,
• to the three-meter line, and
• back to the center line.

Near the center line, they perform a number of exercises. After that, they run back to the serving line.

During the first and third round, they perform the following exercises near the center line.

1. 15 crunches
2. 15 side crunches to the right
3. 15 side crunches to the left
4. Plank for 15 seconds

During the second and fourth round, they perform 15 weightless squats.

The players perform the following actions:

1. Dive to position 1
2. Dive to position 2
3. Dive to position 3
4. Spike without ball
5. Block without ball on position 4
6. Block without ball on position 5

A1 and A2 serve the ball to B1 and B2 from inside the court. B1 and B2 pass the ball to C1 and C2. C1 and C2 catch the ball.

A1, A2, B1 and B2 follow the ball. C1 and C2 move to the back of the court. The spare players at the back of the court take the positions of A1 and A2.

Version 2: A1 and A2 serve from the normal serving position.

A1 and A2 serve to B1 and B2. B1 and B2 pass to C1 and C2, and subsequently spike on position 4. C1 and C2 set to position 4.

A1 and A2 take the positions of B1 and B2. B1 and B2 take the position of C1 and C2. C1 and C2 will be spare players. The spare players take the positions of A1 and A2.

It's not the most exciting drill on Volleytools, but it's a part of the warming-up for a lot of coaches.

A and B play the ball back and forth in a number of different ways, possibly with an extra player.

Variations:

• Only overhead passes are allowed
• Only forearm passes are allowed
• A overhead passes the ball to B, B spikes the ball back to A, and A digs the ball back to B. Subsequently, B overhead passes the ball to A and the drill continues in the same way.

S sets backwards to A. A spikes to D1 or D2. D1 and D2 move from their starting positions to their defence positions. Whoever digs the ball plays it back towards S. S sets backwards to A again, and the drill continues as before.

The starting positions and defence positions taken by D1 and D2 depend on their roles on the team and the defensive system of the team.

SD serves to one of the passers P1 or P2 en moves into the court to defend. The passer passes to setter S. S sets to middle hitter M or the passer that didn't pass. P1 and P2 spike from behind the three-meter line. SD, D1, and D2 try to defend the spike.

SD, D1, D2, and R rotate after every serve, as shown in the diagram. The other players stay in their positions for a number of rounds.

SRV serves to passer P. P passes to setter S. S sets to middle hitter M1 or outside hiter A. B and M2 form a two-person block.

SRV takes the position of B, B that of P, P that of R, and R that of SRV. A, S, M1, and M2 stay on their positions.

Team A plays against team B, without any special assignments or adapted scoring system.