Volleyballexercises
Warm-up:
Play in duos. (Quality high, high balls)
Variation:
Play in duos. (Quality high, high balls)
Variation:
- Ground touching
- Moving sideways.
- Player 1 plays the ball to the right,
- Player 2 runs to the ball, plays straight ahead
- Player 2 plays straight ahead
- Now player 2 plays the ball to the right
- Player 1 runs to the ball and plays straight ahead.
- Etc.
- Variation:
- Play 2 pairs.
- Player 1 catches the ball and throws the ball overhead, if possible harder and harder.
- Player 2 plays the ball back.
- Variation:
- Player 2 must come at it from different angles.
- Note: the throw must be good.
- Player 2 must come at it from different angles.
- 4-player:
- Pass the ball under the net.
JB1
4 players/5 players
One setter/ one attacker/ 2 or 3 defenders on one side of the court.
4 players/5 players
One setter/ one attacker/ 2 or 3 defenders on one side of the court.
- Rotate:
- Setter plays the ball to the attacker
- This attacker pushes or smashes the ball to the 2 / 3 defenders
- The defenders play the ball back to the setter.
4 minutes per position. Then rotate.
The playmaker and the attacker determine the game, get difficult balls back under control.
Note: it is an attacking defense, this means that we defend our attack on a possible block, so players without the ball must move along. Then follows again a field defense. From your own position. So, after attack, defense immediately to the field defense.
4 players play attack:
3 players defend with fixed setter. Pass must go to position 2,3 and setter must always have the 2nd ball.
Defenders rotate to some attacks.
TR gives tricky balls.
Variation:
3rd ball is pushed to the TR on the other side of the court. TR plays the ball back immediately. Make sure all players move with the ball, also without the ball. Setter after the set-up immediately in defense.
Players process service from TR and play out rally. Remember to move with the players without the ball.
- 3 laps of warm up
- Play in 2 teams
- 2x OH followed by 2x BH
- 3 or 4 teams, following the ball under the net. Do not touch the net.
- Then run with the whole group on the diagonal field. Play from 2 to 5, but run around the pawn on 1 and 4.
- Sparring in varia
Team of 4 or 3 plays from a fixed spot- 2 defenders
- 1 setter
- 1 attacker
- Setter plays the ball BH to the attacker,
- Attacker starts push to defenders
- Defenders play the ball to setter.
- Pushball can become smash. Each player 4 minutes per position.
- Complex exercise
- Player at 6 processes ball to setter.
- Setter goes to position 4 and player comes from position 5 to complete attack.
- Player goes out to get the ball.
Variation:- One player defends the attack in the backfield.
- One player blocks attack and one player defends backfield.
- 2 groups will practice passing walk.
- Trainer throws ball to
- 3 processes ball to fixed setter at 2.5 setter runs from 3 to 2.5 each time
- Setter plays the ball backwards to position 2
- Here the defender catches the ball and rolls the ball to the other side where the players collect the ball in the ball pit.
- Then the same to position 4.
Points of attention: - Setter goes into defense after the set-up.
- All players move with him.
- Attacking 2 or 4
Variation that the trainer indicates which attack is played. This means who completes the smash and in what direction.
fixed setter in this exercise the other four collect the balls.
Variation on this:- Attack is rounded off. 2
- players block.
- 4
- others
- defend and play a counter-attack if possible.
- TR throws the ball on at position 6.
- Defender at 6 plays the ball to a setter.
- Defender must move to pos. 1 after this pass and must process a throw-in from position 2 by player.
- Setter plays the ball to 4 for attack.
- Then defender must be ready again at 6, setter gives a ball at 3 and attacker plays a 2nd attack.
- Attacker becomes defender, defender on free spot and free spot becomes attacker.
Other players collect the balls in the ball pit
Formation:
- 4-player team with fixed setter
- Serve other half of the game.
After the service, the server walks into the court and processes a throw-in from the TR.
Next, the player processes an attack from the 4 setter.
- 2 balls on one side.
- Pass ball pos 4, other ball pos 4 a 3.
- Each time the ball is defended towards the passer and passes to the other side.
- After defending, touch the net at pos 2 and move in as passer, then move to the back of the other side !
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
- Pass ball by trainer to Duo
- Defend free net-player out of net and prepare for attack !
- Play for point !
2 fixed passers !
- Serve, defending up to passer and catching.
- After serve --> reserve --> defender --> reserve passer --> serve
If smooth, attack randomly
T plays ball alternating each side.
The goal: play counterattack and score point!!!
If not direct point made, team must do prone position, if right handed point NOTHING and ball will be played in on other side.
2 groups
- Group 1 serves.
- Group 2 provides service pass.
After each pass position turn to the right and the rightmost player turns to the left.
Variation:- Group 2 moves backwards from 3 meters to receive service
- Ball is played to setter/TR.
- Catch ball.
- Ball is rolled to group 1.
- Variation: 2nd ball.
- Variation: Same exercise now with 2 outfield players.
Service/pass/attack outfield players. - Variation : 2nd ball. The whole exercise revolves around the quality of the service pass. Another goal is the movement of the other players.
- Followed by a high intensity exercise.
- Three players and one regular setter process the service of the trainer, play out the rally.
- Other players pick up balls.
- 3 against 4 or 3 against 3
- TR starts the rally with a service.
- 3 laps of warm-up running
- 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.
- Trainer plays ball in to duo on opposite side
- Attack is built up and passed on technically
- Attacker disappears to substitute,
- Reserve comes in to pos 6,
- 6 to 5,
- 5 to blocker (out of the net)
- Same at the other side
- After 5 minutes change of passer
