09/10/2026
Coach CarloCJ
Learn the Fundamentals the Proper Way
Volleyball beginners should focus on ball control, proper body positioning, coordination, and basic skills before progressing to advanced drills.
Here are effective volleyball drills for beginners that you can use in your training sessions.
1. Ball Familiarization
Objective: Develop hand-eye coordination and confidence with the ball.
How to perform:
Toss the ball upward and catch it.
Toss the ball, clap once, and catch it.
Bounce the ball and catch it.
Toss the ball upward and catch it in a ready position.
Duration: 3–5 minutes
Repetitions: 10–15 per activity
2. Forearm Passing (Bump Pass)
Objective: Learn proper forearm passing technique.
How to perform:
1. Stand with your feet shoulder-width apart.
2. Bend your knees and lean forward slightly.
3. Join your hands and keep your arms straight.
4. Contact the ball with your forearms.
5. Use your legs to help direct the ball upward.
Beginner drill:
Self-toss and forearm pass.
Pass against a wall.
Partner toss and forearm pass.
Repetitions: 10–15 passes per set
Sets: 3
Coaching tip: Keep your platform steady and avoid swinging your arms excessively.
3. Setting Drill
Objective: Develop finger coordination and ball control.
How to perform:
1. Position your hands above your forehead.
2. Form a triangular window with your thumbs and index fingers.
3. Bend your knees slightly.
4. Contact the ball with your fingertips.
5. Extend your arms and legs to send the ball upward.
Beginner drill:
Self-setting.
Set the ball against a wall.
Partner setting.
Repetitions: 10–15 sets per round
Coaching tip: Use your legs and arms together to control the ball. Avoid catching or holding it.
4. Underhand Serving
Objective: Learn to serve the ball over the net with control.
How to perform:
1. Stand behind the service line.
2. Hold the ball in front of your body.
3. Step forward with the opposite foot from your hitting hand.
4. Swing your hitting arm forward.
5. Strike the ball with a firm hand or fist.
Beginner progression:
Practice the arm swing without a ball.
Serve from a shorter distance.
Gradually move behind the regulation service line.
Repetitions: 10 serves
Coaching tip: Focus on accuracy and consistency before power.
5. Ready Position and Footwork
Objective: Improve balance, reaction time, and court movement.
How to perform:
1. Stand with your feet apart and knees bent.
2. Keep your weight slightly forward.
3. Move laterally to the left and right.
4. Move forward and backward while maintaining balance.
5. Return to the ready position after every movement.
Duration: 3 rounds of 30 seconds
Coaching tip: Encourage short, quick steps and teach players to stay balanced.
6. Partner Passing Drill
Objective: Improve passing accuracy and communication.
How to perform:
1. Partners stand approximately 2–3 meters apart.
2. Player A tosses the ball to Player B.
3. Player B forearm-passes it back.
4. Continue exchanging passes.
5. Gradually increase the distance as control improves.
Duration: 3 sets of 10 passes
Coaching tip: Teach players to call out "Mine!" before contacting the ball.
7. Wall Passing Drill
Objective: Develop consistent ball contact and control.
How to perform:
1. Stand approximately 1–2 meters from a wall.
2. Toss the ball against the wall.
3. Forearm-pass the rebound.
4. Maintain control for as many repetitions as possible.
Progression:
Beginner: Catch the rebound after each pass.
Intermediate beginner: Perform consecutive forearm passes.
Advanced beginner: Alternate between passing and setting.
Goal: Achieve 10 consecutive controlled contacts.
8. 🏐 Approach Footwork for Spiking
Objective: Learn the basic movement pattern for attacking.
How to perform:
1. Start a few steps away from the net.
2. Practice a controlled three-step approach.
3. For a right-handed hitter, use a left-right-left sequence.
4. Swing both arms naturally during the approach.
5. Finish balanced, without jumping at first.
Repetitions: 8–10 approaches
Coaching tip: Master the footwork before adding jumps or ball contact.
9. Defensive Digging Drill
Objective: Improve defensive positioning and reaction.
How to perform:
1. Begin in the ready position.
2. Have a partner gently toss the ball to either side.
3. Move toward the ball.
4. Lower your body and forearm-pass the ball upward.
5. Recover to the ready position.
Repetitions: 10 balls per side
Coaching tip: Teach players to move their feet toward the ball instead of reaching too far with their arms.
10. Three-Touch Team Drill
Objective: Introduce teamwork and the basic volleyball sequence.
How to perform:
1. Player 1 receives the ball with a forearm pass.
2. Player 2 sets the ball.
3. Player 3 sends the ball over the net.
4. Rotate positions after each attempt.
Beginner progression:
Start with a gentle coach toss.
Allow players to catch the ball between touches if necessary.
Progress to continuous three-touch play.
Goal: Complete five successful sequences as a team.
Sample Volleyball Training Program
Activity Duration
Dynamic warm-up 10 minutes
Ball familiarization 5 minutes
Ready position and footwork 5 minutes
Forearm passing 10 minutes
Setting drills 10 minutes
Underhand serving 10 minutes
Three-touch team drill 5 minutes
Cool-down and feedback 5 minutes
Total 60 minutes
Coaching Tips for Beginners
As a volleyball coach, remember these five principles:
1. Teach before increasing intensity. Explain and demonstrate each skill.
2. Focus on fundamentals. Prioritize passing, setting, serving, and footwork.
3. Give simple feedback. Correct one or two mistakes at a time.
4. Build confidence. Celebrate effort and improvement, not just successful repetitions.
5. Progress gradually. Move from individual drills to partner activities and then team drills.
Always begin with a proper warm-up, provide enough space between players, and adjust the intensity to their fitness and skill levels.
Coach CarloCJ's Training Philosophy
“Train Hard. Win Easy.”
Every champion starts as a beginner. Master the fundamentals, trust the process, and improve one repetition at a time.
