Volleyballexercises for seniors
Starting Formation
- Each player receives a number.
- Swiss ball in the centre.
- Players stand in a circle around the Swiss ball.
- Players move around the ball, sideways or backward-forward.
- When a number is called, the player responds, takes the ball, and throws it at the retreating players.
- Add-on: The player who is hit takes the Swiss ball and tries to hit another player.
- Move around the circle.
- Respond to changes in direction.
- Improve movement, enhance focus.
Setup
- Three players in the serve-receive on positions 5, 6, and 1.
- One substitute behind the court.
- A setter starting on position 2/3.
- The rest of the players with a ball on the opposite side.
- Serve towards the receivers.
- Pass to position 2/3.
- The setter plays the ball to position 4 where a hoop is placed.
- A ball in an acceptable trajectory hitting the hoop is 1 point, directly in is 2 points.
- Encourage the team to aim for as many points as possible.
- Choose a fixed setter or rotate: receiver -> setter -> server -> substitute -> receiver.
- With a large group, you can use two sides.
- With a small group, you can reduce the number of receivers.
Starting Formation
- Use 2 to 3 courts.
- Player 1 and Player 2 stand on the box with the ball.
- Player A is in the blocking front formation.
- The libero is in zone 5.
- The setter is ready.
- Player 1 holds the ball high.
- Player A performs a block movement and places hands over the net.
- Player A moves out for the defence of Player 2.
- The setter performs a block jump for Player 2.
- The setter passes to Player A.
- Player A executes an attack.
- Focus on attack build-up from defence.
- Ensure quick movements and good footwork.
T-Catch Tennis Ball
- Starting Position: 2 players, 3 cones, 2 tennis balls
- Execution: Player A moves between the cones. Player B holds 2 tennis balls up high. Player A returns to the central point, after which Player B taps a tennis ball. Player A catches the ball.
- Starting Position: 2 players, 5 tennis balls
- Execution: Player B throws 5 tennis balls randomly into the field. Player A tries to hit the balls after 1 bounce.
- Starting Position: 2 players, 1 tennis ball
- Execution: Player A stands with their back to Player B. Player B throws a challenging tennis ball over Player A. Player A catches the ball after 1 bounce.
- Movement and Reaction
- Footwork
- Always return to home base!
Initial Setup
- Each player is assigned a number.
- A Swiss ball is placed in the middle.
- Players form a circle around the Swiss ball.
- Players move sideways or backwards-forwards around the ball.
- When a number is called, that player responds, takes the ball, and throws it at the players who have run away.
- Add-on: The player who is hit takes the Swiss ball and tries to hit another player.
- Move around the circle.
- Respond to changes in direction.
- Improve movement, enhance focus.
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.
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.
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.
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
- 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.
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.
Execution
- Form pairs: one player with a ball, the other without a ball lying on the ground.
- Series of 30 seconds with 30 seconds rest.
- At the start signal, the player lying down stands up and receives the ball thrown to them.
- The player returns the ball overhead and goes back to the ground.
- Repeat: rise explosively, be ready, play, and return to the ground.
- After 30 seconds rest, the next series of 30 seconds with underhand passing.
- Switch roles and start again.