Volleyball is a fast-paced and exciting sport that requires a combination of teamwork and technical skill.
If you are a beginner or looking to boost your skills, practicing your basics is the key. Mastering the fundamentals through these beginner volleyball drills allow you to focus on specific techniques and improve their overall performance.
Here are 10 volleyball drills for beginners to help you master the fundamentals and get ready to dominate the court.
Volleyball Drills For Beginners
Warm-Up Drills:
1. Energy Check Drill
This is a simple yet effective way to get your blood pumping and loosen up your muscles. Players jog around the court, high-fiving or fist-bumping teammates as they pass each other. Every few minutes, call out a movement (jumping jacks, lunge, arm circles) and everyone performs it for a designated count before resuming jogs.
2. Blocking Form Drill
Proper blocking form is crucial for defense. Line up 4–5 players at the net. Practice raising your arms straight up (fingers spread wide) for a block, keeping your core engaged and back straight. Focus on jumping explosively with a strong landing.
Skill-Building Drills:
3. Down Ball Hitting Drill
This drill hones your ability to control and attack lower sets. Stand facing a wall about 10 feet away. Toss the ball gently in front of you so it bounces below your knee height. Practice setting yourself with a platform pass and then spiking the ball down into the ground with proper arm swing and follow-through.
4. Pepper Drill
A classic for building hand-eye coordination and passing technique. Stand facing a partner across a net (or imaginary net) and take turns forearm passing the ball back and forth. Focus on controlling the ball and keeping the rallies going.
5. Toss Up Setting Drill
Setting is the heart of a good offense. Stand facing a wall with a volleyball. Practice underhand tosses with a slight upward trajectory, focusing on consistent hand positioning and finger control for accuracy.
Teamwork Drills:
6. Pass the Ball Relay
Divide players into teams and line them up behind the end lines. The first player in each line throws the ball overhand to the teammate across the net. The teammate catches and throws the ball back. The first team to complete the relay wins.
7. Four Sets Drill
This drill incorporates setting, hitting, and communication. Divide players into groups of three. One player stands at the net (hitter), another a few feet behind (setter), and the third at the back of the court (passer). The passer throws the ball to the setter who sets to the hitter for a spike. Players rotate positions after each repetition.
Conditioning Drills:
8. Volleyball Burpee Passing Drill
Combine strength training with passing practice. Perform a regular burpee, then transition into a low passing position ready to receive a serve (simulated by a coach or teammate). Repeat for a set number of repetitions.
9. 10 to Kill Ball Control Drill
This drill improves ball control and footwork. Stand with the ball in front of you. Dribble the ball with your forearms 10 times, then take two shuffle steps to the side and set the ball upwards with a two-handed platform pass. Repeat in the other direction. Aim for consistency and control over power.
10. Popcorn Ball Control Drill
This fun drill develops hand-eye coordination and reflexes. Stand with a partner and toss the ball back and forth, aiming for unpredictable bounces to simulate a “popcorn” effect. Try different passing techniques (forearm, overhead) and maintain control over the ball.
FAQs
Q1: How often should beginners practice these drills?
Beginners should aim to practice 2–3 times per week, focusing on different drills each session, to build a well-rounded skill set.
Q2: Can these drills be modified for different skill levels?
Yes, each drill can be adjusted in terms of intensity, duration, and complexity to suit different skill levels.
Q3: What equipment is needed for these drills?
Basic volleyball equipment such as balls, a net, and a court are needed. Cones and markers can also be useful for some drills.
Q4: How can I track my progress?
Keep a log of your drills, noting improvements and areas that need more work. Video recordings can also be helpful for reviewing and refining techniques.
Q5: How important is warm-up before starting these drills?
Warming up is crucial to prevent injuries and improve performance. Spend at least 10–15 minutes on dynamic stretches and light cardio before starting drills.
