Volleyballexercises for technique condition
Defend block with dive
- 1 blocks first at the center and then at the front left. Here he gets a ball played to him by players 7, 8 and 9
.- After block turn around and defends attack of 3 back.
- Then defends in dive short ball from 5.
- 2 is next
Blocker must keep ball within the lines !!!!
Turn over:
- 1 after defending short ball --> connect behind 6 to-
3 to block --> connect behind 2 to-
5 after giving the short ball --> connect behind 4
- 1 blocks first at the center and then at the front left. Here he gets a ball played to him by players 7, 8 and 9
.- After block turn around and defends attack of 3 back.
- Then defends in dive short ball from 5.
- 2 is next
Blocker must keep ball within the lines !!!!
Turn over:
- 1 after defending short ball --> connect behind 6 to-
3 to block --> connect behind 2 to-
5 after giving the short ball --> connect behind 4
Make groups of 3 or 4 playersWarming
up exercise. In 3-player groups, ball on the side of most players.
First OH and then BH play and always run after your ball.
Expansion:Smashing the ball
up exercise. In 3-player groups, ball on the side of most players.
First OH and then BH play and always run after your ball.
Expansion:Smashing the ball
- Player 1 blocks first at center and then at left front.
- After block turn around and defends attack of player 3 back.
- Then defends in dive short ball from player 5.
- Player 2 is next.
- Turn over: player 1 to short ball, player 3 to block, player 5 to attack.
- Trainer throws ball to trio of players standing together at one half of the field.
- Three must pass the ball over the net in three.
- Once the first player has passed, they run under the net and choose a position on other side of the field.
- The player who then plays the ball over the net must play to the person who has just come to the other side of the net.
- Trainer throws ball to trio of players standing together at one half of the field.
- Three must pass the ball over the net in three.
- Once the first player has passed, they run under the net and choose a position on other side of the field.
- The player who then plays the ball over the net must play to the person who has just come to the other side of the net.
Ladder
- Sideways movement: 2 through, 1 back !
- Slalom: sideways displacement straight line with double tap
- Slalom: around cone, left & right alternate
- Knee lift: left leg 3x & right leg 3x
- Jumping: exit with an intermediate jump over a cone 2 feet together!
- Jumping: without intermediate jump over cone
- Climbing the ladder with one foot: right in, left knee lift, left in, right knee lift
- Shuffle in & out both sides
- Feet in & out sideways - tap
- Feet in & out sideways Walk in & out backwards
- Split the group in two
- Player with a couple of balls at the post
- 1 SV at the net who always distributes the ball
- Every defender has a ball EXCEPT FOR ONE
- so if there are 4 defenders on the field, 3 of them have the ball
- Player at the post puts the ball up to the SV, who plays the ball (first easy) to a random defender WITH A BALL !
- He throws his ball to another defender with no ball and passes to the SV,
- DIRECTLY the SV plays another ball to another player (defender) WITH A BALL.
- Regularly changing players/position
- Purpose of the exercise:
- To focus, communicate, master the task and persevere.
- At "A" and above, with fewer people on the field for more intensity.
- Explanation of the exercise:
- 'Chaos Easy' starts as a warm-up, but ends as a true battle.
- The players are placed in the field (it doesn't matter where).
- The ball is caught and immediately thrown over the net (one play).
- As the player catches, he throws the ball. .
- The players on the team are turned over one spot.
- It is striking how difficult it is to score.
- When someone throws wrong (in net or out), they have to sprint around the opponent's field.
- Duration of the exercise:
- 5-10 minutes.
- Goal of the exercise:
- To focus, communicate, master the task and persevere.
- Explanation of the exercise:
- 'Chaos Easy' starts as a warm-up, but ends as a real battle.
- The players are placed in the field (it does not matter where).
- The ball is caught and immediately thrown over the net (one play).
- As the player catches, he throws the ball.
- When a player has thrown the ball, he/she goes to a wall (back of the field or on the side) and taps it, then comes back into the field.
- The other players on the team have moved forward one spot.
- You notice how difficult it is to score.
- When someone throws the wrong ball (into the net or out), they have to sprint around the opponent's field.
- Duration of the exercise:
- 5-10 minutes.
- Divide the team into two groups and have them form two rows facing each other on the 3 meter line.
- Have the players play over the net and then run around the net post to join the other group.
- Place a speedfoot ladder on one side, parallel to the sideline, and have the players do an exercise through the ladder before joining the row.
- It is possible to extend this with block jumps, attacking passes or strength exercises.
- Important is that the ball should not fall on the ground, communication is important.
- If necessary, add a sanction when the ball falls on the ground.
- Alternate between underhand and overhand.
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups
- Purpose of the exercise:
- To focus, communicate, master the task and persevere.
- At "A" and above, with fewer people on the field for more intensity.
- Explanation of the exercise:
- 'Chaos Easy' starts as a warm-up, but ends in a true battle.
- The players are placed in the field (it doesn't matter where).
- The ball is caught and immediately thrown over the net (one play).
- As the player catches, he throws the ball.
- When a player has thrown the ball, he/she goes to a wall (back of the field or on the side) and taps it, then comes back into the field.
- The other players on the team have moved forward one spot.
- You notice how difficult it is to score.
- When someone throws the wrong ball (into the net or out), they have to sprint around the opponent's field.
- Duration of the exercise:
- 5-10 minutes.
