Volleyballexercises for technique condition
Execution
- Jump on your left foot for 10 seconds on the spot and then sprint to the red line.
- Repeat this on your right foot and sprint again to the red line.
- Perform knee lifts on the spot for 10 seconds, remain on your toes and sprint to the red line.
- Do 5 lunges on your right leg and 5 on your left leg, followed by a sprint to the red line.
- Jump sideways 3 times back and forth over the line and sprint to the red line.
- Repeat the sideways jumps, but now with your back to the field.
Execution
- Place a container with balls on the backline.
- Players start with a ball in hand.
- They run to the two cones closest to the net.
- Stand still between the cones and try to throw the ball into the bucket.
- If successful, run back to the ball container for a new ball.
- Run to the two cones in the middle and try to aim again.
- If unsuccessful, return to the ball container and try again at the same level.
- The player who completes all three levels first wins.
Description
- Shooting game where players pick a card after scoring. Each card has a suit: clubs, spades, hearts, or diamonds. Each suit corresponds to a fitness exercise.
- Hearts: Push-ups
- Spades: Squat
- Clubs: Burpee
- Diamonds: Lunges
- After picking a card, perform the corresponding exercise. The number of repetitions is equal to the value of the card. For example, Hearts 4 = 4 push-ups.
- After the exercise, one may continue shooting. The group with the most cards wins.
Execution
- Form pairs: one player with a ball, the other without a ball lying on the ground.
- Series of 30 seconds with 30 seconds rest.
- At the start signal, the player lying down stands up and receives the ball thrown to them.
- The player returns the ball overhead and goes back to the ground.
- Repeat: rise explosively, be ready, play, and return to the ground.
- After 30 seconds rest, the next series of 30 seconds with underhand passing.
- Switch roles and start again.
Organisation:
- Divide the group across both courts.
- Play the ball underhand over the net in a maximum of two actions.
- After each net crossing, the team rotates one position.
- If the ball falls on the floor or the opponent plays the ball differently, the team that played the ball over the net scores.
- The game does not need to stop in principle.
- If the game does stop, the ball is put back into play with an underhand serve from the backcourt.
- Whoever reaches 15 points first wins.
- Optional: Depending on the level, the second ball may be attacked from a standing position from the backcourt.
Execution
- The trainer stands at the net and throws difficult balls.
- One player stands on the court and must touch the balls three times in a row.
- If this is not successful, the exercise continues until it is achieved.
- The remaining players stand around the court to catch the balls and return them to the cart.
Objective
- Focus
- Communicate
- Master the task
- Persevere
- Start as a warm-up and end as a true battle.
- Players are placed randomly on the court.
- The ball is caught and immediately thrown over the net (one-time play).
- After throwing the ball, the player runs to a wall (at the back or on the side) to touch it and returns to the court.
- The other players rotate one position.
- It is difficult to score.
- In case of a faulty throw (into the net or out), the player must sprint around the opponent's court.
- Duration: 5-10 minutes
- At level "A" and higher, fewer players on the court for more intensity.
Setup
- Divide the group into two. One player stands with a few balls at the pole.
- One setter stands at the net to distribute the ball.
- Each defender has a ball, except one. So if there are four defenders on the court, three have a ball.
- The player at the pole sets the ball to the setter.
- The setter plays the ball (initially easy) to a random defender with a ball.
- This defender first throws their ball to another defender without a ball and then passes to the setter.
- The setter immediately plays another ball to a different defender with a ball.
- Regularly switch players and positions.
Execution
- Two teams stand behind the three-metre line.
- Defend the ball, perform a set-up, and attack from the three-metre line.
- After playing the ball, sprint to the net.
- Instead of a sprint: block at the net, dive to the back line, and perform an attack jump.
Objective
- Improve fitness and strength
- Warm-up
- Crack a code by completing different tasks
- Divide the group into two teams.
- The trainer creates a code consisting of ten digits, for example, (24 32 14 21 33).
- The players perform the devised exercises in a specific order. For instance, if they think the first digit is 3, they do exercise 3.
- After completing the exercise, they go to the trainer, who indicates whether the digit is correct or incorrect.
- If the digit is correct, they attempt to guess the next digit. If the digit is incorrect, they must perform another exercise, for example, exercise 4, to guess the correct digit.
- Exercise 1: 5 push-ups
- Exercise 2: Run the distance between the backline and the centreline three times
- Exercise 3: Block in different places/positions 5 times
- Exercise 4: 1 sliding dive towards the centreline, another sliding dive towards the backline
- The team that cracks the code first wins.
Execution
- Divide the team into two groups. Have the players form two lines facing each other at the 3-meter line.
- Players pass the ball over the net and then run around the net post to join the other group.
- On one side, parallel to the sideline, there is an agility ladder. Players perform an exercise through the ladder before joining the line.
- Expand with block jumps, attack approach, or strength exercises.
- Alternate between underhand and overhand passing.
- The ball must not fall to the ground.
- Communication is crucial.
- Optionally, add a penalty if the ball falls to the ground.
Execution
- The trainer places a ball on the centre line.
- On each side of the net, a row of players stands at the baseline.
- At the trainer's signal, the players run to the ball.
- The player who grabs the ball may keep it.
- The team that collects the most balls wins.