Volleyballexercises
Organization:
- 2 teams. 1 on each field.
- Line up at 7 meters behind each other and 1 in the field.
- Front player has the ball
Execution:
- 1st ball is thrown over the net and the 1st player on that field plays the ball OH back over the net. The direction does not matter.
- Next, a player plays this ball OH over the net as well.
- This player rejoins behind their own row.
- If the ball falls to the ground or into the net, a point is earned.
- Immediately throw the ball over the net again.
- At 15 points there is a winner.
If there are several players, add extra tasks such as a block jump or a dive.
Organization:
- Making trios
Execution:
- Trio enters the field on P2.
- Trainer throws/strokes ball into backfield
- Triplet must play ball back to Trainer
Objective:
- 1 player calls "loose" and goes for the ball, plays it only upwards
- 2nd player makes sure the ball goes to the 3m-line, where the 3rd player plays the ball to the trainer.
Option:
- 3rd player hits ball from stand to other field, where a trio defends and catches the ball.
- Playing field consists of 4 squares, in which pairs are placed each time.
- Pairs start in square 1 and the intention is to work their way up to square 4.
- If a point is scored by one of the pairs or if the pair makes a mistake, they leave the field.
- All pairs move up a field and a new pair takes their place in field 1.
In the beginning it is simple, to warm up.
Then expand with more competition and more assignments.
Then expand with more competition and more assignments.
- 3 players provide the service pass.
- To create extra pressure, the passers always start on the 3-meter line.
- As soon as the ball is thrown up, move and pass.
- On both sides 3 passers, alternate serving.
- 2 regular passers
- 3 attackers
- 3 blockers
- A serve and a side-out are played.
- After the side-out follows a rally ball.
- Server comes from position 1 -2 balls- and from position 5 -2 balls-.
- Server starts defending after the service and also stays at the rally ball.
- Service and rally pass had to go to different attackers.
- Attacker who scores stays, attacker who does not score exchanges with the blocker.
Team Form
The base team receives consecutive;
The base team receives consecutive;
- Service,
- Attack,
- Free ball, to be handled.
- Scoring 2 out of 3 is a point and turn over, otherwise stay in the same rotation.
- 3 laps of walk-in
- Playing in pairs, peppering
Variation:- Touching the ground 1 hand/2 hands
- Player moves from the pawn at 3 meters to the back, here she plays a pass.
- Player at the net checks, 1x bra, then next ball for the running player.
Variation:- Smash or overhand throw.
- Checking for the pass.
- Checking the pass under the net.
Sparring in varia:
- 2 defenders (or 3)
- 1 setter
- 1 attacker
Long distance: as if playing a service pass.
Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who play the ball to the setter.
Change every 4 minutes.
Why this exercise?
- Prevent injury
- Improve performance
How to do it?
- Activate sport specific muscles
- Stimulate nervous system that means your muscles will respond faster
- Improve range of motion
- Gradually increase intensity
- Increase blood flow throughout the body
Everything 2x to net and back
- Jog forward + back
- Carioca cross legs
- Side shuffles with swinging arms
- Kick-up
- Kick-backs
- Short jumps with armswing
- Full body skips with swinging arms forward and backward
- Twisting lunges with twisting upper body
- Side lunges
- Front swings
- Squad stretch
- Walking ham stretch
- Waling glute stretch
- Walking hip flexor stretch
- Shuttle sprints 80 intensity
- Tuck jumps
Divide the group into 3s
- 1 trio as defence
- 1 trio in the waiting room -> this one comes in for the passer
- 1 trio will serve
Waiters serve alternately, after the serve: waiting room
- Defense, defends the ball -> pass to 2/3 -> TR
- Passer -> waiting room
- Waiting room -> comes in for the passer/defender
Setup:
- One player on the 2/3 who catches balls and throws them to the thrower.
- One player throwing the balls.
- One row behind the back line.
Passer receives ball on 2/3 and joins the back row.
Different ways of passing.
Different ways of passing.
- 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.