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Volleyball: Balance and power

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DESCRIPTION

In pairs with one ball, both players face each other in the squat position.

The players then have to push the ball at head height with two hands. Heels should not stay in contact with the floor.

On the coach's signal the players should start to push harder and jump in squat position with the aim of making their opponent lose balance.

The one to stay balanced three times wins

COACHING POINTS

If you want players to work more with their whole bodies excluding arms, tell your players to straighten their elbows and keep them straight during the exercise.

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Players lay flat on their back, supported with one leg balanced on a ball.

Then, keeping their hips high, they have to bend and straighten their free leg while the opposite leg stays balanced on the ball.

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Ball Slalom:

Place a few balls on the baseline and spread them out. Players move in and out between the balls, moving as if they were in defence. Make sure players avoid contact with the balls.

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Bent Knee Warm Up:

Players work in pairs and face each other, moving sideways along the court. While moving, players keep their knees bent and throw the ball underhand to each other.

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Attack Line Jumps:

Players run along the sideline as far as the attack line where they performs squat-jumps followed by three quick jumps. The drill starts and ends with runs that involve arm swinging.

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