Volleyball is trained on the six game skills (serve, reception, set, attack, block, floor defense), then on the phases of play: side-out (K1) and dig–transition (K2), in the 5-1, 4-2 or 6-2 systems.
The program is built from the PlanSports training catalogue for Volleyball: 51 techniques in 8 families, 25 drills and 11 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 71 min
Day 2
approx. 60 min
Day 3
approx. 76 min
51 techniques in 8 families. For each: what it is, key points and common mistakes. Open a family to see them.
The ball held in the opposite hand, struck from below with the heel of the hand or the fist, the arm swinging past the body.
Overhand strike with a rigid palm, in the center of the ball, with no spin; the ball "floats" unpredictably.
Overhand strike with the wrist rolling over the ball; the ball drops sharply into the opponent's court.
Short approach (2-3 steps), jump and float contact; the ball floats and arrives faster than with a standing float.
High toss out in front, an attack approach and a powerful strike with topspin — the most aggressive serve.
Any type of serve aimed at the chosen target: the weak passer, the seam between two passers, zone 1 (to delay the setter) or short, toward the middle blocker.
The ball received on joined forearms, arms straight, the platform angled toward the target; the power comes from the legs.
The ball received on the fingers, above the forehead, and sent with an extension of the arms and legs; used on high float serves and easy balls.
Receiving a ball that changes trajectory: get set early and keep the platform still, without late arm movements.
Receive deeper, absorbing the ball (the platform "gives"), passing it higher toward the middle of the court.
A ball sent over easily by the opponent (no attack) is passed overhead or with the forearms, accurately, for a combination attack.
The two-handed set from above the forehead, to the hitter in front of the setter (usually zone 4).
Same position as the front set, but the ball is sent backward by arching the back and pushing above the head.
A set in the air, which speeds up the tempo and allows the setter to attack the ball (the dump) on the second contact.
A very short set, just above the net, for the middle who is already in the air; first tempo.
A fast, flat set to the antenna in zone 4 (second tempo), so the block can't close as a double.
A high set (third tempo) to zone 4 or zone 2, used mainly after an inaccurate pass.
A set 1-1.5 m behind the attack line (3 m), for the attack from zone 6 (pipe) or zone 1.
A high set with the forearms, when the ball is too low for the fingers or the setter has been taken out of play (emergency set).
The setter in zone 1, 6 or 5 leaves on the serve contact for the setting target between zones 2 and 3.
A 3- or 4-step approach (for a right-hander: left-right-left, the last two quick), arms swinging back and a two-footed take-off.
Overhand strike with the whole arm as a "bow" (elbow high and back), open palm over the ball and a wrist snap — the ball drives down hard.
Same approach and position as the power attack, but the ball is placed with the fingertips over or past the block, into the open space.
Ball hit with topspin, slowly, over the block, to drop in the middle of the opponent's court (front of zone 6 / zone 3).
A hit on a very sharp diagonal, rotating the wrist and forearm over the ball, past the block.
Ball hit deliberately off the outer edge of the blockers' hands so it goes out of the court.
The middle jumps next to the setter before the set and hits immediately, with a short, fast arm swing, to pin the middle blocker.
Attack by the middle off a one-foot take-off, after a run parallel to the net, behind the setter (zone 2).
Attack with the take-off behind the 3 m line, from zone 6 (pipe) or zone 1; jumping forward is allowed, taking off over the line is not.
The front-row setter sends the ball straight over the net on the second contact, when the opposing block is waiting for the set.
Lateral movement with shuffle steps (short distances) or crossover steps (2-3 steps), with a stop and a vertical jump.
One player jumps at the net, the hands reach over the tape into the opponent's court, closing the line or the cross-court angle.
Two players jump together; the outside blocker "sets" the edge (outside hand on the ball), the middle closes next to them, with no gap between the hands.
All three front-row players block a power hitter, usually on a high ball.
The blocker watches the ball, the setter and the hitter, in that order, and only moves after seeing the set.
The blocker jumps with the hitter on the "one" regardless of the set, to stop the opposing middle's quick attack.
Palms tilted back to touch and slow the ball, sending it up into your own court; used by shorter blockers.
Forearm pass absorbing a hard attack, sending the ball high toward the middle of the court.
A ball attacked at the chest, too high for the platform, is played with the hands joined above the head (palms or fists).
A ball far from the body is played with the forearm or fist extended sideways, the shoulder dropped.
Saving a distant ball by throwing the body forward, playing it one-handed and landing on the hands-chest-stomach.
Hand flat on the floor under the ball; the ball bounces off the back of the hand and stays in play.
After playing a low ball to the side, lunge and roll over the shoulder to get back into play quickly.
Teammates get low around the hitter to dig the blocked ball and restart the attack.
Feet apart, knees bent, weight on the balls of the feet; high for blocking, medium for receiving, low for defense.
Short lateral movement, without crossing the feet, keeping the stance and facing the ball.
Longer movement, with the back foot crossing in front, for blocking and for distant balls.
After a block or a free ball, the hitter quickly backs off behind the 3 m line to have an approach.
Two players push the ball at the same time above the net; the one who pushes later and lower, toward the opponent's court, wins.
A ball that hits the net is played with the forearms, platform flat, close to the floor, side-on to the net.
When attacking isn't possible, the ball is sent over under control, deep, toward the opponent's zone 1 or 5 (underhand or standing overhand).
25 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Light jogging with shuffle and crossover steps, skipping, lunges with rotations, then external/internal rotations with a resistance band and progressive arm swings.
What you need: Open court, resistance bands.
Goal: Preparing the shoulder and ankles for attacking, blocking and jumping.
Success: All exercises done pain-free, full range of motion.
Works on: Ready position (high, medium, low), Shuffle step, Crossover step
Player A hits under control, B digs, then sets to themselves or to A, who digs in turn. The dig – set – hit order is maintained.
What you need: Pairs, one ball, 4-6 m apart.
Goal: Ball control across the three contacts, a sport-specific warm-up.
Success: Rallies of 20+ contacts without the ball dropping.
Works on: Dig, Front set, Power spike, Forearm pass (bump)
One player serves over the net, another passes to the target at zone 2-3, where a teammate catches the ball. Everyone follows their ball: the server moves to receive, the passer to the target, the target to serve.
What you need: Full court, 3 lines: serving, receiving, target.
Goal: High volume of serves and passes, with continuous rotation.
Success: Number of passes that land in the 2×2 m target.
Works on: Standing float serve, Forearm pass (bump), Receiving a float serve
Serves to the target called by the coach, alternating the type (float, topspin, jump). Pressure variation: the team runs for every missed serve.
What you need: Full court, targets (mats or cones) in the opponent's zones 1, 5 and 6, a few balls.
Goal: Serve accuracy and reliability under pressure.
Success: Percentage of serves on the called target (target 60%) and under 10% errors.
Works on: Standing float serve, Standing topspin serve, Jump float serve, Jump spin serve (power), Tactical serve (to a target)
The servers serve from anywhere along the service area; the passers split the zones, communicate ("mine!") and pass the ball to the setter. Each pass is rated on the 0-3 scale.
What you need: Full court; 3 passers (two outside hitters + libero), the setter at the target, servers on the opposite side.
Goal: Pass quality and sharing responsibilities.
Success: Average on the 0-3 scale (target above 2.0).
Works on: Forearm pass (bump), Receiving a float serve, Receiving a power serve, Back-row setter release (penetration)
The setter gets under the ball and, on the coach's signal, sets front, back or quick. Add inaccurate balls that require movement and a jump set.
What you need: The setter at zone 2-3, the coach feeds balls from zone 6, targets (baskets or a player on a box) in zones 4, 3 and 2.
Goal: Accuracy and consistency of sets, at every tempo.
Success: Sets that land in the 1 m target.
Works on: Front set, Back set, Jump set, High outside set, Fast outside set (shoot), Quick set (a "one")
On the coach's hit, the setter penetrates to the target, stops facing zone 4 and sets. Legal rotational positioning is also practised.
What you need: Full court, the setter starts from zones 1, 6 and 5, the coach feeds the ball from the opposite court.
Goal: Gets to the target before the ball, balanced.
Success: A quality set after every penetration, with no overlap faults.
Works on: Back-row setter release (penetration), Front set, Back set
A 3-4 step approach, line and cross-court attacks as called by the coach; then free attacks, with tips and roll shots. Variation: a single block on the other side.
What you need: A line of hitters in zone 4 (then 2), the setter at the target, the coach feeds the ball to the setter.
Goal: Automating the approach and the arm swing, direction on command.
Success: Percentage of attacks in the court in the called direction (target 55% per the FRV).
Works on: Attack approach (footwork), Power spike, Placed attack (tip), Roll shot
The middle starts the approach when the ball leaves for the setter and jumps before the set; work the "one" in front of the setter, then the quick behind and the slide.
What you need: Setter and middles; the ball fed by the coach from zone 6, then from serve receive.
Goal: Middle–setter timing on first tempo.
Success: Attacks hit at the highest point, no balls into the net.
Works on: Quick set (a "one"), Middle's quick attack (a "one"), Slide attack
Pass from the coach, pipe or zone 1 set, attack with the take-off behind the 3 m line, combined with a fake quick by the middle.
What you need: Full court, setter, hitters in zones 6 and 1.
Goal: Bringing the fourth hitter into the combinations.
Success: Successful attacks without stepping on the attack line.
Works on: Back row set (pipe, zone 1), Back row attack (pipe, zone 1), Middle's quick attack (a "one")
The middle starts from zone 3 and joins the outside blocker in zones 4 and 2, with shuffle and crossover steps. The coach holds the ball above the net and the blockers touch it together.
What you need: Net, two players on the same side, a coach on a box on the opposite side.
Goal: A closed double block, vertical jumps.
Success: No gap between the hands, no net touch.
Works on: Block footwork, Double block, Single block
The coach hits line, cross-court or tips short; the defenders read the hitter's shoulder, dig toward the middle of the court and recover.
What you need: The coach on a box in the opponent's zone 4 or 2, defenders in zones 1, 6 and 5, a target setter.
Goal: Defensive positioning and digging a hard attack.
Success: Playable digs (the setter can set them).
Works on: Dig, Overhead dig, One-arm dig, Roll recovery
From the knees, then from a squat, then standing: forward dive, pancake, roll recovery. The ball must be sent up before contact with the floor.
What you need: Mats (at first), then the court floor; the coach tosses short and wide balls.
Goal: Saving difficult balls safely.
Success: Balls saved and kept in play, no knocks on landing.
Works on: Dive (forward and lateral), Pancake, Roll recovery, One-arm dig
The opposing setter chooses the zone freely; the blockers read ball – setter – ball – hitter and form the block where the set goes. Change the system (bunch / spread / commit on the quick).
What you need: The block line (3 players) against the opposing hitters and setter.
Goal: A double block formed in time against the real attack.
Success: Percentage of attacks with a double block formed and balls touched.
Works on: Read blocking, Commit blocking, Double block, Block footwork
The hitter hits into the pad; the teammates, low around them, dig the rebound and restart the attack.
What you need: A hitter, a setter, 3-4 covering players; the coach or a player on a box holds a block pad.
Goal: Automatic coverage positions on every attack.
Success: Deflected balls recovered and attacked again.
Works on: Attack coverage, Dig, Power spike
The team receives the serve and must win the point off the first attack. The rotation changes after 3 points won; the coach records the side-out percentage per rotation.
What you need: 6 players on court in the receive formation, servers and an opposing block.
Goal: Efficiency in phase I across all 6 rotations.
Success: Side-out percentage per rotation (target above 60%).
Works on: Receiving a float serve, Back-row setter release (penetration), Power spike, Middle's quick attack (a "one")
On "free ball", the team moves from defense into the receive formation, the hitters back off the net and run a combination attack. On an attack, dig and counterattack.
What you need: 6 players in the defensive formation; the coach sends a free ball or hits from a box.
Goal: Quick transition from defense to offense.
Success: Counterattacks won off a free ball (target 70%).
Works on: Free ball pass, Transition off the net for the attack, Dig, Power spike
Team A serves; after each rally, the coach immediately sends a free ball to the team that lost. A team earns a "wave" only if it wins both rallies (the serve and the free ball).
What you need: Two teams of 6.
Goal: Consistency in K1 and K2 and the reaction after a lost point.
Success: Number of waves won.
Works on: Standing float serve, Receiving a float serve, Free ball pass, Double block, Dig
The team sets up in each rotation in the receive formation (respecting the positional order), then, on the signal, the players switch to their attacking and defensive positions (switching after the serve).
What you need: 6 players on court, without a ball, then with a free ball.
Goal: No overlap faults, everyone knows their receive and attack position.
Success: All rotations without an overlap fault.
Works on: Back-row setter release (penetration), Ready position (high, medium, low)
Each player has one serve the team depends on; if they miss, the whole team sprints. The serve must be tactical, into the called zone.
What you need: Full court, the whole team, a simulated score of 23-23.
Goal: The routine and reliability of the serve at the end of a set.
Success: Serves in the court in the called zone (target 90% in).
Works on: Standing float serve, Jump float serve, Tactical serve (to a target)
Box jumps, depth jumps, hurdle jumps, attack-approach jumps at the net, overhead medicine ball throws. Full rest, maximum quality.
What you need: 40-60 cm boxes, low hurdles, a medicine ball.
Goal: Increasing the vertical jump for attacking and blocking.
Success: Stable landings, measured vertical jump improving.
Works on: Attack approach (footwork), Block footwork
Squats, lunges, Romanian deadlifts, shoulder rotator work with a band, shoulder blade exercises (Y-T-W), eccentric work for the patellar tendon (decline squat), single-leg balance.
What you need: Gym: dumbbells, barbell, resistance bands, balance board.
Goal: Strength for jumping and protecting the jumper's shoulder and knee.
Success: All sets with correct technique, pain-free.
The defender starts from a low stance toward the cone pointed at and comes back; variation with balls thrown by the coach in random directions, with a dive or roll.
What you need: Cones in zones 1, 6, 5, the coach with balls.
Goal: Reaction speed and low movement.
Success: Number of balls touched in 30 s.
Works on: Ready position (high, medium, low), Shuffle step, Dive (forward and lateral), Roll recovery
The "queen" team stays on its side; the challengers serve/receive from the other side. If the challengers win the rally, they move to the queen side. Points won on the queen side are counted.
What you need: Full court or small court, teams of 2-3.
Goal: Lots of contacts, decisions, the complete game with few players.
Success: Points won as "queen".
Works on: Forearm pass (bump), Front set, Power spike, Placed attack (tip), Dig
Game with rules imposed by the coach: every set starts at 20-20, a bonus for a successful block, a missed serve gives the opponent 2 points, back-row attacks count double.
What you need: Two teams, a referee, a stat sheet.
Goal: Applying the session's themes in game conditions.
Success: The score and the stats on the theme (aces, attack efficiency).
Works on: Tactical serve (to a target), Power spike, Double block, Back row attack (pipe, zone 1)
The tactical principles of the sport and the drills used to train each.
The phase in which you receive the serve: an accurate pass, the setter at the target and a combination attack before the opposing block gets organised. It is measured by the side-out percentage per rotation.
Drills: Side-out (K1) by rotation, Serve receive in a 3-player formation
After your serve: block, floor defense, then counterattack. The hitters must back off the net for their approach; the setter distributes from more difficult situations.
Drills: Transition from a free ball and from defense (K2), 6v6 "wash" drill (win two in a row)
The serve is the first attacking shot: target the weak passer, the seam between two passers, zone 1 (to make the setter's penetration harder) or short on the hitter who has to attack right away. The risk-to-error balance is adjusted to the score.
Drills: Target serving (zones), Serving under pressure (end of set)
A single setter in every rotation, opposite a universal hitter (the opposite) on the diagonal. Three rotations with the setter in the front row (two hitters at the net) and three with them in the back row (three hitters). The most used system at the competitive level.
Drills: 5-1 system rotations on court, Side-out (K1) by rotation
4-2: two setters on the diagonal, the one in the front row sets — simple, good for beginners. 6-2: the back-row one sets, the front-row one becomes a hitter, so you always have three hitters in the front row.
Drills: 5-1 system rotations on court, Back-row setter penetration
A W with 5 passers for beginners; the 4-player (U) formation and the 3-passer formation (outside hitters + libero) at the advanced level, for clear responsibilities and hitters freed from receiving.
Drills: Serve receive in a 3-player formation, Butterfly (serve – receive – follow)
The middle's quick attack pins the middle blocker, while the outside hitters attack on second tempo; classic combinations: the cross (X), the slide behind the setter, the back-row pipe. The goal: the hitter faces a single block.
Drills: Timing the quick attack with the setter, Back row attack (pipe)
Read blocking — move after the set; commit blocking — jump with the quick hitter. Tight (bunch) or wide (spread) positioning. The block channels the attack toward the back-row defenders (zone blocking).
Drills: Read blocking against a combination attack, Double-block footwork along the whole net
With player 6 back (perimeter): defenders along the edges of the court, good against a powerful attack. With player 6 up: player 6 covers the tips behind the block. The choice depends on the opponent's attack.
Drills: Defense against the coach hitting from a box, Dive – pancake – roll progression
On every attack, those not attacking form a low circle around the hitter, for the ball deflected off the block; it allows a second attack.
Drills: Covering the blocked attack
When the opponent can't attack, the team calls "free ball", switches to the receive formation, and the hitters back off for a combination attack — the best chance to score.
Drills: Transition from a free ball and from defense (K2), 6v6 "wash" drill (win two in a row)
Makes the second contact, distributes the attack and runs the game; in a 5-1 sets in every rotation.
Key techniques: Front set, Back set, Jump set, Quick set (a "one"), Back-row setter release (penetration), Setter's attack on second (the dump)
Attacks from zone 4 and the back row, receives serve and defends — the complete player.
Key techniques: Forearm pass (bump), Receiving a float serve, Power spike, Tooling the block (off the blocker's hands), Back row attack (pipe, zone 1), Double block
Opposite the setter on the diagonal; attacks from zone 2 and zone 1, doesn't receive serve, blocks the opposing outside hitter.
Key techniques: Power spike, Back row attack (pipe, zone 1), Sharp-angle cut shot, Single block, Double block
The main blocker and the quick hitter (first tempo, slide); replaced by the libero in the back row.
Key techniques: Middle's quick attack (a "one"), Slide attack, Read blocking, Block footwork, Double block, Commit blocking
Back-row specialist (different jersey): reception and defense; doesn't serve in most competitions, doesn't attack above the net and doesn't block.
Key techniques: Forearm pass (bump), Receiving a power serve, Dig, Dive (forward and lateral), Bump set (forearm set)
Comes in as a substitute in the back row for a hitter, for reception, defense and serving.
Key techniques: Dig, Forearm pass (bump), Standing float serve, Pancake, Roll recovery
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Volleyball and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
