Beginner exercises focus on developing the basic fundamentals of volleyball.
Beginner Warm-up
Specific warm-up routine for new players.
Warm-up Routine (15-20 minutes):
- Light jogging: 5-10 minutes of light running
- Joint mobility: Shoulder, wrist, ankle rotations
- Dynamic stretching: Controlled movements
- Coordination exercises: Jumps, direction changes
Specific Exercises:
- In-place jumps: 3 sets of 10 repetitions
- Lateral movements: 2 sets of 5 meters
- Trunk rotations: 2 sets of 10 repetitions
- Arm movements: Simulate passes and serves
Passing Exercises
Basic forearm and finger passing techniques.
Forearm Pass (Basic):
- Basic position: Legs apart, knees bent
- Arms: Forearms together, hands interlocked
- Contact: Hit with the flat part of forearms
- Movement: Push up and forward
Progressive Exercises:
- Wall passing: 3 sets of 20 repetitions
- Pair passing: 5 minutes continuous
- Trio passing: Form triangle, 10 minutes
- Passing with movement: Pass and move to another position
Serving Exercises
Progression to learn basic serving.
Underhand Serve (For Beginners):
- Position: Legs apart, one forward
- Ball: Hold with one hand at chest height
- Arm: Free arm back
- Hit: Strike with closed fist or palm
Serve Progression:
- Wall serving: 3 sets of 15 repetitions
- Serve to specific zone: 5 sets of 10 repetitions
- Precision serving: Aim at different zones
- Jump serve: Once basic is mastered
Attack Exercises
Basic spiking techniques for beginners.
Basic Attack:
- Approach: 3-4 approach steps
- Jump: Push with both legs
- Arm: Attack arm back and up
- Hit: Contact with palm of hand
Attack Exercises:
- In-place jumps: 3 sets of 10 repetitions
- Approach run: Without ball, 5 sets
- Wall attack: 3 sets of 15 repetitions
- Attack with setter: Once technique is mastered