Volleyballexercises
- Players divide into groups of 2 or 3.
- They then proceed to do one of 5 exercises.
- Each exercise corresponds to a number.
- When an exercise is done, the trainer is asked if the number in the code is correct.
- If it is, they may move on to the next number, otherwise they do another exercise.
- The group that cracked the code first wins.
- In the field are all hoops in strategic places. In places where in the match the best service can be made.
- One person of the pair stands in a hoop, the other serves.
- If the person in the hoop can catch the ball -may not step out of the hoop-, the hoop may be taken away. This counts as a point.
- After each service there is an exchange.
- Trainer stands on a cabinet section at position 2 or 4.
- Trainer throws up a ball and hits/pins a ball into the court where there is a team lineup.
- Goal is to defend these balls and take over the rally.
- We play sets to the 15, where scoring directly from the defense scores 2 points and scoring the ball in the rally -through an opponent's mistake or otherwise- scores 1 point.
- On the opposite side is a trio. These three players defend and attack from behind 3 meters.
2 teams -2 touch
2 teams play against each other. Teams may only:
2 teams play against each other. Teams may only:
- Play ball underhand.
- Play ball overhand.
- Play push/puncture ball.
- Do not smash!
Initial goal: keep the ball in play.
Variation goal: competition, make it as difficult as possible for each other. Run on everything, react, dive.
2-team OH overplaying. Control, high balls, get ready low.
From movement:
Variation goal: competition, make it as difficult as possible for each other. Run on everything, react, dive.
2-team OH overplaying. Control, high balls, get ready low.
From movement:
- After OH move left and right. First to left, then back to right.
- After OH to the back, and catch up again. Change after 10 balls.
OH with trainer from position 2Trainer throws the balls to:
- From a row:
- Move from side field.
- Move from center field.
- Move from the backfield.
- Movement from 3 meter area.
- From a row:
- Pass the throw from the trainer and catch it yourself at position 3.
- 3 in a row:
- Fixed catcher on 3. Each time 3 moves up and adds a player on the outside.
Organization:
- Make 4-pairs with 1 player with ball on the other side.
- 1 player in the pass, 1 as playmaker and 1 catcher with ball.
Execution:
- Throw the ball over the net.
- Pass to playmaker who gives a setup to the receiver.
- At the moment of passing, the passer bounces the ball to the passer.
All exercises start together walking to net and simultaneous blocks in middle.
- Blocks middle, side to corner and block there too.
- Blocks middle, defense facing net to 4 meters, attack on corner, defend facing net to 4 meters etc.
- Blocks middle, 5x dive on 3 meter line, 5x block on corner, dive 3 meter line.
- Same as 3 but after dive on 3 meter still defending on attack T.
All exercises 5x and change sides each time after each exercise.
- Front one starts by playing ball against wall and slides in behind etc.
- First with each other, later make more difficult. Play behind 3 meters each time.
- 2nd plays ball in for 1st, who defends high and slides in behind etc.
Directed service with 3 on 1/3 pitch.
Warm up exercise
- From Start --> Run forward, blocks on MID
- Lateral double blocks --> blue players throw ball up
- Outer player (block) turns around and gets short ball from TR
- Sprint to back line and dive
- Sprint --> 3 meters and back SHUFFLE to back line
- Sprint/run to back line
Attack, DIAGONAL, applies to everyone:
- Full smash or good tight push ball.
- And/or far ball into the backfield.
1. Attack diagonal.
- Player 1 in position 5 throws the ball towards 2/3.
- Player 2 at position 1 runs towards 2/3 and provides a set-up for the attacker coming from position 5. attack is at position 4/3.
- Attacker retrieves the ball, setter moves into group position 5.
2. Same with a defender.
- This defender really has to do everything possible to get the ball somehow anyway.
- Defender gets the ball and joins the group of setters, attacker becomes defender, setter becomes attacker.
3. Same but with 2 defenders.
4. Same but with 2 defenders and a blocker. Fixed group of 3.
4. Same but with 2 defenders and a blocker. Fixed group of 3.
- Blocker comes from position 3.
- They can switch between blocker/defender positions.
- Swap after a certain number of balls.
5. Same but with fixed setter.
- This means that the group at position 1 disappears. Fixed group of 3.
- Blocker comes from position 3.
- These may switch positions blocker/defender among themselves.
6. Same but with fixed setter, 2 defenders, 2 blockers. Fixed group of 4.
- These may switch positions.
Organization:
- Make duos with ball, on either side of the net.
- Distance from the net approx. 4 meters.
Execution:
- Player with ball throws ball with 1 hand towards 2nd player.
- Possibly move and catch with outstretched arms in front of the body.
- Then definitely move it sideways, forwards and backwards.
- Possibly pass the ball up in front of himself.
Organization:
- 2 groups of 5.
- Positions 2, 3, 4 and 5 and a reserve at 6.
- Exit position on counterattack.
Execution:
- Player on 6 plays the ball to the "playmaker" on 3.
- Setup to 2 for an attack.
- At the moment of setup, 4 and 5 assume their defensive positions.
- Defensive ball capture on 3.
- Turn through: 4 becomes reserve on 6, 5 goes to 4.
- And the reserve to 5.
- Resume.