Volleyballexercises for seniors

• Serving is done simultaneously on both sides (or as simultaneously as possible).
• The defender provides the pass towards the setter position (position 3).
• At the setter position (position 3), the ball is caught.
• Players move along the blue lines.
• For larger teams, players can be added to the waiting area.
• With more than 10 players, the speed of the exercise is lost.

• Ensure good serve reception.
• Serves must be straight, but the server should aim to score.
• The passer is not well-trained if they only receive easy balls during training.
• The serving pressure can naturally be increased during the exercise.

• Work in pairs and play with enthusiasm.
• Player 1 stands with a ball at the net.
• Player 2 lies flat on their stomach behind the baseline without a ball.
• The attacker hits the ball.
• The defender defends at the 7-metre line.
• Then, a short ball follows at the 3-metre line.

• Divide the group into two. One player stands with a few balls at the pole.
• One setter stands at the net to distribute the ball.
• Each defender has a ball, except one. So if there are four defenders on the court, three have a ball.

• The player at the pole sets the ball to the setter.
• The setter plays the ball (initially easy) to a random defender with a ball.
• This defender first throws their ball to another defender without a ball and then passes to the setter.
• The setter immediately plays another ball to a different defender with a ball.
• Regularly switch players and positions.

• Put pressure on the opponent with service and attack.
• Handle easy balls and quickly set up an attack.

• The coach throws the ball to the team of six players.
• The team of six builds an attack and must score from the rally pass.
• The team of four tries to prevent this by blocking and defending.
• Teams switch when the team of six scores 5 points.

• Each score by the team of six: 1 point.
• Each ball defended or blocked by the team of four: 1 point deduction.
• Each incorrect rally pass: 2 points deduction.

• Take responsibility.
• Get under the ball and play precisely.
• Make the pass, then move for the attack.
• Recognise and seize opportunities.

• The entire team sits against the wall.
• The first player runs from the wall to the net and back, then sits against the wall again.
• Only then can the next player start running.
• They may only stop once the entire team has run back and forth once.
• Repeat the exercise, but replace sitting against the wall with planking.

• Improve fitness and strength
• Warm-up

• Crack a code by completing different tasks

• Divide the group into two teams.
• The trainer creates a code consisting of ten digits, for example, (24 32 14 21 33).
• The players perform the devised exercises in a specific order. For instance, if they think the first digit is 3, they do exercise 3.
• After completing the exercise, they go to the trainer, who indicates whether the digit is correct or incorrect.
• If the digit is correct, they attempt to guess the next digit. If the digit is incorrect, they must perform another exercise, for example, exercise 4, to guess the correct digit.

• Exercise 1: 5 push-ups
• Exercise 2: Run the distance between the backline and the centreline three times
• Exercise 3: Block in different places/positions 5 times
• Exercise 4: 1 sliding dive towards the centreline, another sliding dive towards the backline

• The team that cracks the code first wins.

• Divide the team into two groups. Have the players form two lines facing each other at the 3-meter line.
• Players pass the ball over the net and then run around the net post to join the other group.
• On one side, parallel to the sideline, there is an agility ladder. Players perform an exercise through the ladder before joining the line.

• Expand with block jumps, attack approach, or strength exercises.
• Alternate between underhand and overhand passing.

• The ball must not fall to the ground.
• Communication is crucial.
• Optionally, add a penalty if the ball falls to the ground.

• Divide the group into two teams on either side of the three-meter line.
• Throw the ball over the net to the next player.
• After throwing the ball, touch the back line and then return to your position.
• After a few minutes, switch to overhead passing.
• Then proceed to underhand passing.
• Over time, choose your own position, but always play to the same person.

• Defender 1 starts behind the baseline.
• The coach plays a high ball into the court.
• Defender 1 moves in and plays an overhead pass to the setter.
• The setter sets the ball backwards to position 4.
• The attacker hits straight and retrieves the ball.
• Defender 1 becomes the attacker and defender 2 takes the defensive position.

• With blocking.
• With middle attackers.
• With outside attackers.

• The setter is ready with a ball cart.
• The setter is instructed to set the ball for themselves up to a maximum of 5 times.
• The attackers do not know how many times this will happen and can only start their approach after the set-up.
• The attackers must approach more aggressively and build more speed and height with a good braking step.
• If this goes well, the trainer can place the setter closer to the attackers to shorten the distance of the set-up.

Execution

• Blue team starts with 5 seconds of dribbling on the baseline.
• On the coach's signal, dive to the 3-metre line.
• Stand up immediately and block at the net 3 times. Block well!
• The next team starts dribbling on the baseline.
• Go under the net and block 3 times again.
• From the 3-metre line, shuffle to the baseline (3 times).
• Around the cone and sprint to the starting position in the other court.
• Everyone performs this sequence 2 times.

• Form trios. The first trio lies on their stomachs behind the 7-metre line. The trainer stands with a ball cart on the other side of the net.

• The trainer claps on the ball and plays it directly over the net. Players must quickly stand up and return the ball over the net in a maximum of three contacts. The trainer can determine the level of difficulty.