Warm-Up · Intermediate
One Ball Under, One Ball Over
This objective of this drill is to loosen up the body and raise body temperature in preparation for more strenuous activity. It will also increase the athlete's awareness of how current environmental conditions affect the ball. Additionally this drill helps to develop basic hand eye coordination and the ability to attend to other things while passing the volleyball.
How to run it
- 1
In the advanced Each athlete begins with a ball. version one ball is One ball is thrown (parallel to the ground) forearm passed over while the other ball is passed with the the net while the other ball is thrown under forearms in an arc over the top. Athletes need to communicate with each other before the drill begins so that they understand which ball is going to be passed and which ball is going to be thrown. Athletes need to focus on maintaining the pattern to keep both balls alive. The drill can be made slightly easier by using two different colored volleyballs.
- 2
Coach emphasis: Keep warmup reps game-like and technically clean.
Why we run it
This objective of this drill is to loosen up the body and raise body temperature in preparation for more strenuous activity. It will also increase the athlete's awareness of how current environmental conditions affect the ball. Additionally this drill helps to develop basic hand eye coordination and the ability to attend to other things while passing the volleyball.
Keep building
More warm-up drills
Warm-Up Style Hitting Lines (3 Stations)
Get high-rep approach + swing volume across three contact types early in practice.
View drillScoop Throws for Torque
Isolate the torque (hip-shoulder separation) that powers a hard swing — without the ball.
View drillDigging Lines (3 Stations)
High-rep defensive contact across three contact types: hard-driven, outside body, and chase.
View drillFun Touch Pepper
Expand the emergency-touch toolbox in a fun, mentally engaging format.
View drillAgility Passing
Train movement patterns under control — fast, balanced, agile in every direction with a passing finish.
View drillZig-Zag Approach
Train attackers to get their feet to the set and jump straight up and down — no drift.
View drillMany of our drills are adapted from the coaching resources at Better at Beach and the FIVB.
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