There are three balls in play. Each team has a so-called team ball, that has to be tossed from one team mate to the other. The third ball is used to play two against two.

In the diagram, the ball is played to the player holding the team ball. To be able to play the ball from the opponent, this player has to toss the team ball to his team mate.

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A spikes three times in a row:

• First, he spikes a ball that he tosses for himself;
• Second, he spikes a ball that is tossed above the net by C;
• Third, he spikes a ball that is tossed by B.

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T tosses balls to the setter S with back-spin. S sets

• 2x forward to A1,
• 2x backwards to A2, and
• 2x sideways to A3.

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T tosses balls to settter S with backspin. S sets these balls to C. The ball that S plays should have no spin. C catches the ball and throws it back to T.

A and B play the ball back and forth.

Variation 1: A and B use overhead passes to play the ball. They have to keep their hands above their head the whole time. This constraint forces them to move beneath the ball correctly. They cannot "cheat" by playing the ball in front of their head.

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Movement preparation exercises are exercises you can use to prepare your body for intense workouts. They're an excellent start of your training session.They're described in the book Core Performance by Mark Verstegen.

The starting positions for the team that serves and defends are as follows: Two players are positioned at the net and two are in the back of the court. The player on position 1 penetrates when the opponent plays the ball into their court. When the player on position 1 has to defend the first ball, the player on position 5 penetrates.

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The coach (T) throws the ball into the middle of the court. A moves beneath the ball, overhand passes the ball to B, and moves to the middle of the net. B catches the ball, tosses it upwards above himself, and overhand passes the ball back to A. A overhand passes the ball back to B.

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The coach (T) throws the ball in the middle of the court. One of the players behind the cones move beneath the ball and overhand passes the ball straight ahead. The player at the net catches the ball and moves at the end of the line of spare players behind the coach. The player that passed the ball takes the part of the player that caught the ball.

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A forearm passes the ball to B and moves towards the net. B performs a throw-catch movement towards the new position of A and moves to the three-meter line at the other side of the net. A overhand passes the ball to B and moves towards the setting position at the other side of the net. The exercises is now back where it started and continues in the same way.

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