Warm-Up · Intermediate
Square Warm-Up Drill
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 athletes get to practice the pass set and spike in this warm up drill.
How to run it
- 1
Athlete 1 starts with the ball at the net and drives the ball towards athlete 2. Athlete 2 digs the ball up to the middle of the square made by all 4 athletes. Athlete 3 then comes in and sets the ball to the athlete directly in front of them (athlete 4) and proceeds to quickly retreat (move back) to get into a position to dig the ball up to the middle of the court for the drill to continue. Another way to describe this drill is that the athletes at the net drive the ball at the 4 players in front of them and the athletes 1 away from the net alternate in setting, retreating and digging.
- 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 athletes get to practice the pass set and spike in this warm up drill.
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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