Pair warm-up

Warming up in pairs with one agreement: overhand on the way there, forearm on the way back. That way both techniques get the same number of reps, instead of the warm-up turning into keeping the ball up in whatever way suits the player best. Two full turns each, and only then any tempo.

2 players 6 phases ± 10 min 1 ball per pair From U13 upwards

Phase 1 of 6Set up in pairs; the left player has the ball

Pairs facing each other Ball

This animation comes straight out of the Koach app. In the app you play it at your own pace and the positions carry your players' real names.

Open in the app

How the drill runs

What you are training

Ball control in pairs: set over, forearm pass back, in two full there-and-back turns.

Switching technique while the ball is on its way: choosing, not guessing.
Holding the same distance, so a player learns to dose the force instead of correcting with the feet.
Getting the fingers, the wrists and the platform warm before anyone hits hard.

Coaching points

Get under the ball with your feet, not with your arms.

Reaching is the standard mistake in warm-up ball, and it is a habit that travels straight into the match. A player who already takes steps in the warm-up will do the same on a serve later on.

The forearm pass goes back high, not flat.

A flat warm-up ball is comfortable for the receiver but trains nothing. Playing it high forces you to aim and gives your partner time to set the feet.

Stay at the same distance.

Pairs drift toward each other without noticing and make the drill easier that way. Put them on two lines and it shows immediately.

Hands above your forehead before the ball is there.

A player who only brings the hands up at contact plays with straight arms. That is the main cause of sore fingers and of balls flying off in all directions.

Variations

Easier: Allow one bounce, or catch and toss in between. Bring the distance back to four meters.
Harder: Increase the distance to ten meters, or touch the floor with one hand after every ball before the next one comes.
With three players: In a triangle: overhand clockwise, forearm counter-clockwise. So everyone has to choose all over again on every ball.
As a game: How many clean turns does the pair manage in two minutes. A ball on the floor puts the counter back to zero, so playing it safe pays off.

Volleyball drills

4 players · 6 phases SafeVolley base round Warm-up 3 players · 5 phases Shoulder activation with band Warm-up 2 players · 6 phases Dynamic movement patterns Warm-up 5 players · 5 phases Core plank with rotation Warm-up

Read on in the knowledge base: the platform every rally starts with · the technique of the overhead pass · drills for two players