Volleyballexercises
Execution
- Children stand in a line and run in a circle.
- When the trainer calls the name of the player at the back, this player sprints to the front.
- Jump - All children jump in place.
- Ground - All children touch the ground.
Execution
- Place all players around the centre circle.
- One player stands in the middle as the tagger.
- The other players can decide when to run to the other side.
- Try to reach the other side without being tagged.
Objective
- Achieve three in a row.
- Form two teams.
- From each team, one player runs with a coloured cone and places it in a hoop.
- Once the first player returns, the second player from the team starts, followed by the third.
- If there is one cone of each colour, the fourth player is allowed to move a coloured cone to achieve three in a row.
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.
Execution
- Form a large circle and sit on the ground.
- Stretch your legs and rotate your neck around.
- Place your right leg over your left leg, foot flat on the ground, and twist your torso.
- Place your left leg over your right leg, foot flat on the ground, and twist your torso.
- Hold your hands together and move them upwards, making circles in the air.
- Stretch your legs and bend forward.
- Spread your legs wide and walk your hands flat on the ground forward.
Execution
- Two players run against each other.
- Run through the cones towards the net.
- Then sprint to the back line.
- The first to touch the back line wins.
Field Lap
- Jog along the long sides.
- Walk along the short sides.
- Stand upright, feet hip-width apart.
- Perform 20 squats at a slow pace.
- Start with your arms extended above your head.
- Let your arms fall alongside your body as you bend your knees.
- Swing your arms back and jump while moving your arms forward and upward.
- Keep your back straight, hips back, feet flat on the ground.
- Perform 20 jump squats.
- Basic position: stand upright with your feet slightly apart.
- Step your right leg straight forward and bend the knee 90 degrees. Keep your left knee as close to the ground as possible. Rise up.
- Step your right leg, with the foot slightly turned towards the right side. Bend your left knee. Return to the basic position.
- Step your right leg back, bend your left knee. Return to the basic position.
- Step your left leg straight forward and bend the knee 90 degrees. Keep your right knee as close to the ground as possible. Rise up.
- Step your left leg, with the foot slightly turned towards the left side. Bend your right knee. Return to the basic position.
- Step your left leg back, bend your right knee. Return to the basic position.
- Jog along the long sides.
- Sprint along the short sides.
Setup
- Groups of 3 people of approximately equal height.
- One ball per group of three.
- Two blockers facing each other at the net.
- Setter next to one of the blockers.
- The server pays attention to the correct steps: Short, Long, Join, Arms engaged during jump.
- The attacker requests a higher or lower ball for correct timing.
- The defender determines the start of the exercise.
- Defender counts down: 3-2-1-block.
- Try to make the hands touch each other above the net.
- Defender: Shuffle backwards to approximately 5-6 metre position with speed.
- Attacker: Quickly to the 3 metre line ready for attack.
- Throw: Almost vertically upwards on the indication of the attacker's height.
- Attacker: Straightforward gentle hit.
- Defender: Pass upwards and catch.
- Server moves to the other side of the net, same principle but mirrored.
- 5 attacks per person, thus 10 throws.
- Switch roles among each other, 3 times in total, everyone is the server once.
Setup
- Position the players in pairs, one behind the other, facing the wall.
- Each pair has one tennis ball.
- Player 1 stands closest to the wall and starts by throwing the ball against the wall.
- Player 2 catches the ball.
- Meanwhile, Player 1 runs back via the right side and then catches the ball that Player 2 has just thrown against the wall.
- Repeat at least 20 times.
- Make the exercise more challenging by having the ball caught in a cone.
Preparation
- Use half of the court.
- Place cones on the baseline with a tennis ball on top.
- Place an equal number of cones at the net.
- Have the players run with the tennis ball to the opposite cone.
- Instruct them to place the ball on the cone for 2 seconds.
- Have them pick up the ball again and run back to the starting cone.
Task
- Form pairs with one ball per duo.
- The trainer places cones in different colours in the middle of the court, as many as there are pairs.
- Always aim at a specific side of the cone, the trainer indicates which side:
- Right of the cone
- Straight ahead
- Left of the cone
- Diagonal
- In front of the cone (short)
- Behind the cone (deep)
- For a successful task: move the cone 1 metre to make the area smaller.
- For an unsuccessful task: move the cone 0.5 metres back to make the area larger.
- Challenge: Bring your cone as close as possible to the respective line of the court.
- Execution: 5 minutes of serving.
- The pair with the smallest area after this time is the winner.
Execution
- Place three cones in a row.
- Work in pairs or groups of three.
- The ball must be placed further on the hoop each time.
- Whenever the ball is on the cone, a player must run behind it and return the ball to the other player.
- The other player then places the ball further on the next cone.