Boost Your Game of Volleyball
Posted by C G on 3/27/2018
Tags: Training Tips, Volleyball
Boost your game of volleyball! Here are a few drills to help
you or your child who plays volleyball get prepared for the volleyball season!
Passing Drills
Passing to Yourself
With this drill, you want to plant your feet and lower your
legs like you would be ready to receive a pass from the opposing team. Throw
the ball up in the air and pass to yourself while moving back and forth along
with side to side. This drill will help you improve your passing along with
your footwork as well!
Wall Pass
For this drill, you can grab an empty wall outdoors or in a
gymnasium and use it to hit the ball to and get the return pass from. See how
many times you can return the ball from the wall and see how many you can get
in a row! This will improve your passing skills as well as create a bit of
competition within yourself to see how many consecutive passes you can get!
Pepper
Pepper is a great drill to do by yourself or with a partner.
Pepper helps you practice the three things you do most during the game: bump,
set and spike. To do alone, you can grab a empty wall outdoors or in a gym.
Then try to keep a rhythm going by first bumping to the wall then volleying the
return from the wall then lastly spiking the ball back to the wall as well.
Your main goal is to try and keep a rhythm going.
To do with a partner, you can grab a friend and do the same
steps above. This is a bit more of a challenge because you'll be trying to keep
each other in sync. This also helps with passing as well as teamwork and
communicating with other players.
Setting Drills
Warm Up Hands
For this drill, quick set against a wall for 45 seconds.
Next, take a step back and set against the wall for 60 seconds. Finally, take
another step back and set against the wall for 90 seconds. The point of this
drill is to help you strengthen your fingers for passing during a game.
Lie Down and Set
This drill requires you to lie down on your back with your
knees bent. Then set the volleyball to yourself, quickly, 100 times without
pushing the ball high. After doing that, you can slow it down and set the ball
higher for 100 more times. This drill is a great one to do anywhere! If you
want to make it a little bit more challenging, you can use a heavy ball such as
a basketball to strengthen your fingers as well.
Hitting Drills
Hit Against the Wall
This drill requires you to stand about 10 feet from a wall.
Then toss the ball up with your left hand and take a step with your left foot
as you hit the ball with your right hand. You want focus on snapping your wrist
with this drill. Ideally, the ball will bounce right where the floor meets the
wall. Hitting drills can also help you learn to overhand serve as well. Hitting
drills are great tools to use when you're beginning to work on your overhand
serve.
Serving Skills
You can practice serving by using a wall outdoors and
placing a piece of blue painter’s tape to mark how high you need to hit the
ball to make it over the net. That is 7’ 4” for players over age 14 or 7’ for
players age 12 and under. You can scoot back about 30 feet from the wall or net
as well. Your goal is to get the ball over the blue tape every time. For
beginners, you want to see how high you can get it so you know it's going over,
as your skills improve, though, you can see how close you can place it to the
line for a more aggressive serve. Also, if you're using a net you can place a
trash can on the other side and work on accuracy! See if you can aim your serve
and hit or get it in the trash can!
As athletes, we're always looking for way to improve
ourselves and better our abilities. All these drills can also be practiced
without a ball in the mirror at home. Using a mirror will help you develop your
form and improve your skills as well! All these drills are easy and do not
require a lot of time to do. These drills will help you improve your skills for
the next season!
Written by: Tim Gaines, Sports Director at the South City
Family YMCA and Carondelet Park Rec Complex, and Dale McLin, South City Family
YMCA Sports Intern