Volleyballexercises
Defensive Exercises
- Libero and outside hitters practice defence.
- Movement: roll + pass with a forward jump.
- Pass with a sideways jump to the left.
- Pass with a touch to the right.
- Middle blockers practice the attack together with the setter.
- Use two mats on the sides for turning away.
- Create angles for the attack.
- Execution: 1 court is used for the exercise.
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.
Setup
- One half of the court with 3 players:
- 1 setter
- 1 attacker in position 4
- 1 defender in position 5
- Start with a technical attack in position 5 using topspin and an extended arm.
- The defender moves from the first tempo backwards to the third tempo.
- Move backwards only after the setter has made contact with the ball.
- Defensive movement: right, left, right.
- Defence must occur along the line.
- No scoring is allowed along the line.
- Defence must be performed while stationary.
- Repeat with a technical attack in position 1 using topspin and an extended arm.
Setup
- Form two teams with an equal number of players.
- Each team has its own playing area.
- On the backline of each area, place tall cones upside down.
- The objective is to knock over the cones of the other team.
- Use blocking and defend the cones to win with your team.
Exercise 1
- Throw with a run-up from cone position V to position III, side A.
- Throw with one arm, run-up from position II and catch the ball with an extended arm.
- With passing and intermediate pass overhead and underhand.
- Tennis balls are replaced by a ball. Player runs up and passes to player at position 2.
- Player at position 5.
- Player chooses position 2 or 5 and plays over to the place where they are not standing.
- 15 minutes of basketball throwing.
Hand Clapping on the Ball
- Rotate the hand and clap the ball 25 times.
- Overhead: Keep the wrist up, clap 25 times.
- Underhand: Keep the wrist up, clap 25 times.
- Keep it up as many times as possible.
- Quickly bounce it 25 times.
- Practice the arm swing without the ball, 25 times.
- Hit the ball held by a person, 25 times.
- Throw and catch with a tennis ball, 25 times.
- Hit the volleyball against the wall, 25 times.
- Stand in an elevated position, place a mat to land on.
- Stand ready and jump without movement, 25 times.
- Open to the setter and hit from the elevated position at the net, 25 times.
- Everyone retrieves their own ball.
- Approach with one step dry to the net, start on one leg, 25 times.
- Game in two teams: one team approaches from one step and hits the ball, the other tries to hit the ball.
- In pairs, toss with your hitting arm, gently hit to each other.
- High-Medium-Low, Low-Medium-Right variations.
- Toss the ball, approach, and hit over the net at position 4, run after the ball.
Setup
- Divide the group into two teams.
- The trainer is positioned on the side of the passers and catches the passes.
- Team A starts with serving, and Team B will be passing.
- After 15 points, switch the servers and passers.
- The trainer will now also catch passes on the other side of the net.
- Good serve that scores: +1 point.
- Good pass that is caught by the trainer: +1 point.
- Faulty serve that goes out or into the net: -1 point.
- Faulty pass: -1 point.
Execution
- Divide the players into groups of 2 or 3 and position them on the left side of the court.
- Give each player a tennis ball.
- At the start signal, the first player of each group runs with a ball to the right side of the court.
- Upon arrival, the player places the ball outside the line and runs back as quickly as possible.
- The next player in the group repeats the action with his or her ball.
- The game ends when all balls are on the right side and the last player is back with his or her group.
- The group whose last player returns first wins.
Execution
- Position the players in a line next to each other with a tennis ball placed approximately 1 metre in front of them on the ground.
- Have them place their feet slightly apart and dribble in place.
- On the trainer's signal, they perform the following tasks while dribbling:
- Hands on knees
- Hands on toes
- Hands on shoulders
- Hands forward
- Hands in the air
- When the trainer calls "Ball!", they grab the ball as quickly as possible.
- Repeat the exercise and vary the order of commands for variety.
Execution
- Give each player a ball and have them stand by the wall, at a distance of 30-40 cm.
- Hold the ball above the head in a setting position.
- Push the ball against the wall using only the fingers and catch it back in the hands.
- Keep the elbows steady and the hands still to prevent the ball from hitting the face.
- Have players stand slightly further from the wall, about 1 metre.
- Toss the ball up and set it against the wall.
- Now extend the elbows and knees, make yourself tall!
- Catch the ball back.
- Now try to set onto the concrete beam, so push the ball high.
- Try to continue setting.
- Those who master this technique well may play over the net.
- Let the ball bounce on the ground in front of you and then set it over the net.
- Return via the other side of the ribbon.
Execution
- Four players stand at the net with a ball.
- The remaining players line up in front of the first player.
- Each player in the line receives a ball in turn from the first player at the net.
- The player at the net can choose to throw the ball close or far away.
- After catching, the player throws the ball back to the first player and proceeds to the next player at the net.
- Repeat this at a high pace.
Setup
- Short serve towards cones.
- From the bench to two courts.
- Four positions for quick step.
- Players perform a short serve towards the cones.
- After the serve, they quickly move to the next position with a quick step.
