7 Volleyball Warmup Drills From Movement to Live Play

A useful volleyball warmup prepares players to move, contact the ball and make simple game decisions without creating sustained fatigue. The FIVB coaching manual advises maximizing game-like practice without producing heavy, maintained fatigue (FIVB Level II Coaches Manual).

Use these seven drills in order. They progress from general movement to controlled contacts, serving and short rallies. The work periods total 15 minutes; stage the balls and targets before starting so transitions stay short.

The FIVB beach volleyball drill book recommends movement and ball activities during warmups, partly so players can adjust to current playing conditions. The environmental details differ indoors, but the practical principle still fits: introduce the ball early while keeping the first contacts controlled (FIVB Beach Volleyball Drill Book).

1. Dynamic court lines

Time: 2 minutes Setup: Players spread along one end line. Use the attack line, center line and opposite end line as turning points.

Action: Move to the first line and back, then advance to the next line. Change the movement each trip:

• Easy jog, adding relaxed arm circles on the return
• Side shuffle in each direction
• Backpedal
• Walking lunge with an overhead reach and rotation
• Quick forward run with a controlled stop

Cue: “Stay balanced when you change direction.”

Checkpoint: Players can stop with hips back, knees aligned with the feet and weight under control. If they cross their feet while shuffling or stumble at a line, reduce the speed.

This is movement preparation, not a race. For a longer mobility sequence, use the dynamic section of these volleyball stretches.

2. Shuffle, drop step and call

Time: 90 seconds Setup: Work in groups of three. One player is the mover; the other two are callers positioned in front and several meters apart.

Action: The mover starts between the callers in a ready position. One caller points left, right, short or deep. The mover shuffles to lateral calls, runs forward to short calls and uses a drop step before moving back on deep calls. Return to the middle after each repetition. Rotate after 20–25 seconds.

Cue: “Turn first, then travel.”

Checkpoint: Complete five calls without crossing the feet on a short lateral shuffle or losing sight of the caller on a drop step.

3. Toss, pass and hold

Time: 2 minutes Setup: Partners stand 3–4 meters apart with one ball. One player tosses; the other passes.

Action: The tosser sends easy balls one step left, right, short and deep. The passer moves behind the ball, forms a forearm platform and passes back to the tosser. After every pass, hold the finishing position for one second. Switch roles after six contacts.

For beginners, let the player move, catch and reset before progressing to a forearm pass.

Cue: “Move first; platform second.”

Checkpoint: Make four of six passes catchable without the partner lunging and without a large arm swing. Reach that mark twice before adding one more step of movement; do not increase the toss speed yet.

4. Self-toss, pass and chase

Time: 2 minutes Setup: Each player has a ball and starts on a sideline. Leave a clear lane between players.

Action: Toss the ball toward midcourt, follow it, pass it toward the opposite sideline and catch it before the second bounce. Return in the other direction. More advanced players must catch before the first bounce.

This adapts the FIVB “throw, pass and catch” warmup, in which a player throws toward midcourt, follows, forearm-passes toward the far sideline and chases the ball. The original drill calls for a catch before the ball lands (FIVB Beach Volleyball Drill Book).

Cue: “Beat the ball to the contact spot.”

Checkpoint: Catch four of five passes beyond the opposite sideline while balanced at contact. If passes repeatedly travel sideways, shorten the initial toss and angle the platform toward the target.

5. Serve, move and target

Time: 2 minutes Setup: Half the players serve from one end line. Partners begin across the net as ball collectors. Place a target in each deep half of the court.

Action: Use a controlled, submaximal serve. After contact, enter the court and move to a called defensive base position. Collectors return balls after the serving group finishes; switch sides halfway through.

Players who cannot yet serve over the net should move closer. Preserve repeatable mechanics instead of forcing more power. The float-serve progression explains how to scale the serve.

Cue: “Serve, then become a defender.”

Checkpoint: Put three of five serves in the court and arrive balanced at the called position. Move back or add pace only after both tasks are reliable.

6. Serve-pass-set flow

Time: 2½ minutes Setup: Use groups of four: server, passer, setter and target. The target stands near an antenna or another designated attack location.

Action: The server sends a controlled serve. The passer directs the ball toward the setting area, the setter sends a high ball to the target and everyone follows the ball to the next role. Run multiple groups so players contact balls instead of waiting in one long line.

Cue: “Finish each contact toward the next player.”

Checkpoint: Complete three serve-pass-set sequences in a row in which the target catches the set without leaving a two-step area. If the group cannot, shorten the serve or replace it with an overhand toss. For more advanced work, continue with these volleyball serve-receive drills.

7. Cooperative 3-on-3 to live

Time: 3 minutes Setup: Play 3-on-3 on a half-width court. Start each rally with an easy serve or coach-entered ball.

Action: For the first 90 seconds, cooperate: each side tries to use three contacts and return a controlled ball. For the final 90 seconds, play live and award a bonus point for a three-contact sequence.

USA Volleyball recommends game-like training that gives players opportunities to respond and touch the ball rather than watch from a line. This small-sided finish applies that idea without starting at full pressure (USA Volleyball).

Cue: “Read before the ball crosses.”

Checkpoint: Produce two cooperative rallies with at least three net crossings before switching to competition. If rallies end immediately, reduce the court size, allow a catch on the second contact or restart with a free ball.

Adjust the warmup to the practice

• Beginners: Use catches, underhand tosses and shorter distances. Add difficulty only after control is repeatable.
• Experienced teams: Add float-serve movement, setter decisions or back-row attacks only in the final drill.
• Before a hitting practice: Replace 30 seconds of Drill 6 with two or three controlled approach jumps, then build toward full swings during the main practice.
• Before a passing practice: Take one minute from the final game and add it to Drills 3 and 6.
• Small gym: Run the first four drills in lanes and use 2-on-2 for the live finish.

The warmup is complete when players are moving at practice speed, controlling routine contacts and communicating—not when they are fatigued. Pain, dizziness or worsening symptoms are reasons to stop the activity and follow the team’s medical or emergency plan.