Games in the Volleyball Team Drills – How to Warm Up?
the first volleyball team drills page we wrote about warm ups without
traditional running-conditioning-stretching routine.
We wrote how
junior volleyball teams can save practice time by skipping the
traditional warm ups. We continue about
Volleyball Team Drills - to
Warm Up the Core, Arms and Legs
It is important to warm up the whole body, especially the core which is
often ignored when running for warm ups.
It is also important to use the ball as soon as possible and do the
warm ups as gamelike as possible.
Start learning volleyball skills immediately! Skip running and ball pounding!
Ball Pounding as Volleyball Warm Ups?
When doing the
traditional warm up by pounding the ball to the
pretty much work on their arm only. And it is not gamelike at all!
Instead of hitting the ball
straight to the ground we could do something more game-like.
When doing warm up by running, it is not volleyball movement specific
at all and surely doesn't warm up your core effectively.
Warm Up Their Whole Body Effectively with the Volleyball
perform passes from the sides, which make players rotate their torso and warm up their core area.
Players should do movement and footwork while passing.
Volleyball specific movements are better way to warm up legs than
Players perform simple volleyball passing drills, like in the
previous page, but making sure they will include torso rotation
(passing from the side of the body) in it.
Warming up the torso is also very important for the hitters and
Let's see how we can do a more gamelike warm up which
includes serving and hitting.
Team Drills - Gamelike Warm Ups
To avoid injuries players need to repeat these as warm ups, not to take
a full powered swing.
Warm Up by
Serving - Instead of Pounding the Ball to the Ground
Instead of pounding the ball to the ground, the
volleyball coach could
pair the players
up and serving the ball over the net – not behind the back
line right away, but much closer to the net.
This is beneficial
especially for the junior volleyball players who have an opportunity to
work on their serve on it.
This warms up the arm. Also hitting the volleyball over the
net is more game-like than pounding
the ball to the ground.
The players could also toss the ball in the
air, do an approach
and hit the jump serve
over the net – again not
behind the back line, but starting closer to the net.
This way the coach introduces players to the jump serve. Hitting
the ball over
the net from the player's own toss can also serve as a good warm up for
Volleyball Team Drills - Basic
Gamelike Warm Up
form groups of four – one passer, one setter, one
one target in the other side of the net. You can
form at least three groups along the net, if players hit “2-balls" or
similar sets straight up. 10 feet (3 meter) attacks also work very well
on this drill.
Target tosses or serves the ball over the net to the passer
who passes the ball to the
Hitters approach and take a swing
over the net to the target (coach or player) who digs or
catches the volleyball. Players rotate. Hitter to serve,
server to pass, etc.
Make sure time is not wasted on chasing the volleyball. If
players are not
accurate hitters, add one more player to each group. Require hitter
to chase own volleyball if missed, so the target can send a new ball
Everybody receives, sets and spikes. This is a good
opportunity to let all the players to work on all around skills.
Team Drills - Advanced Gamelike Warm Up
Advanced variation of the privious drill for
more experienced volleyball players:
Put two teams of three players both sides of the court. There
is a passer, setter and hitter on the court.
The volleyball is served over the net. Passer receives the
volleyball to the setter. The setter sets to the hitter who hits the
volleyball to the defender (passer). Defender digs to the
Players rotate on the own court side after each attack. This
good opportunity to let all the players do some passing, setting and
same could be done by two players in each group. Hitting 10 feet could
make more sense for powerful spikers since those are easier to defend.
Remember this is a warm up! Not full powered swings.
Keep the ball flying.
Team Drills - To
Warm Up with Games
Another way to make
warms ups for volleyball team drills fun is to play one-on-one games on
a mini court. One of these game is called volleyball tennis,
in which you bump the ball to the other side of the net with one touch.
You find information
about one-on-one volleyball team drills from
page (under advanced drills section).
Through the previous link you find examples how to play 1 on 1 games.
One more variation about those
games is to have 2-3 players on the team and make the court little bit
bigger - for example use 10 feet line as a backline and cut the court
to two halves.
Teams play a regular volleyball match on the
mini court, but players
are not allowed to jump at all. You may want to lower the net a little
bit if you want them being able to attack without jumping.
When players are warm you can allow them to
A fun variation of the game is when allowing
players to reach to
opponent's side when attacking and allowing them to "hold and push" the
ball longer than the rules normally allow.
It will teach players to win
jousts between the players and is a good way to make the games more fun
top volleyball teams warm up for practices and games?
If you think it is absolutely necessary to do a more
traditional warm up for volleyball team drills,
you save practice time if you require
show up 15-30 minutes before the practice to warm up. However,
there is a
much better way to warm up than traditional
If you go and look at the top volleyball teams warming up,
“injury prevention drills” during the warm ups. For example they will
perform squats, hand walks, lunge walks, lateral
lunges, especially various rubber band exercises for warm ups.
Many of those drills which are done before practice or games are
called “dynamic stretching”; they stretch and warm up your
muscles simultaneously (lunge walk being one example).
Important! Those volleyball conditioning drills
are performed with very
low resistance – they
are just warm ups, not strength exercises.
The idea behind those drills is to warm up and strengthen the muscles
you need in volleyball.
They often mimic volleyball movements very
closely – and prevent injuries by strengthening little muscles
that support your shoulders, knees etc. In addition to preventing
injuries, they serve as a warm ups for the practice or games.