Warm-Up · Intermediate
Voleste — Intermediate
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 reinforces correct defense techniques and overall hustle.
How to run it
- 1
This drill starts with one athlete on either side of the net. One side is the 'points' side and the other is the 'challenger' side. The athlete on the 'challenger' side underhand serves across the net and athletes play out the rally with only one touch each. For a slightly easier option you can make the drill '2 touch'. The ball must be played with both hands together. If the athlete on the 'points' side wins the rally they get a point and if the player on the 'challenger' side wins they move to the 'points' side to receive the next serve. If there are two athletes they can stay on their own side and play to a certain score. If there is only one athlete, the coach can mark out a smaller court for her/himself and have the athlete working harder for a point.
- 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 reinforces correct defense techniques and overall hustle.
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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