Volleyballexercises for u10

PURPOSE

Improve fitness and strength + warm up

ORGANIZATION

To crack a code by carrying out various tasks

IMPLEMENTATION

You can play this game with any 4 exercises you can think of.

1. Divide the group into two or three. These are the teams that will do the assignments.
2. The trainer makes a code of ten digits e.g. (24 32 14 21 33)
3. The players will do the exercises in a particular order. For example; they think the first digit is 3, so they will do exercises 3. When they have done them, they will go to the trainer and he will say whether the number is right or wrong. If the number is right, they try to guess the next number. If the number is wrong they have to do another exercise, for example exercise four, to guess the correct number.

Set 1;
Exercise 1: Push-ups 5 timesExercise
2: Sprint the distance between the back line and the middle line three timesExercise
3: Spiderman from the net to the back line and backExercise
4: Ten sit ups

Set 2
;Exercise 1: WheelbarrowExercise
2: TiggerExercise
3: Hand walkExercise
4: 15 count slice

The pair that cracks the code first wins.

(the net must not be hung up yet in this exercise!)

• Divide all children in pairs and each child lying on one side of the field. The children on side 1 lie on their stomachs and the children on side 2 on their backs.
• All children from side 1 run to the other side and lay down next to their partner on their back.
• As soon as this is done, the partner of side 2 can run to the other side, quickly lie down on his/her belly, touch the ground with his/her nose and run back to his/her own place. There lie down again on the back
• The child who lies on the ground on the back must now return to his/her own place.

Who is first back on base?

• this is an exercise in a kind of game form. In the opposite field a bench (or cupboard) has to be placed with a number of pylons standing on it.
• Children stand divided:
  • in a line with the trainer with a ball in their hands (1);
  • at the mv position (2);
  • at the left front (side) position (3);
  • 2 children behind the bench/cabinet to catch the balls (4);
  • after play passing from 1 to 2 to 3 to 1
• child 1 gives the ball to the trainer who passes the ball to child 2
• child 2 gives a setup on the outside to child 3
• child 3 plays the ball brace over the net and tries to get as many pylons off the bench as possible
• after child 3 has played the ball, the ball is turned over.

(extension > hitting the ball)

Which team has hit/played the most pylons off the bench after X number of minutes?

• 6 times to the net (forward and backward)
• 2x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks straight up 2x times
• 2x back and forth sitting low in defensive position
• 2x cross pass back and forth.
• core/movement
• 10 sec plank
• 10 x scorpion
• 10 x spiderman
• 15 sit ups
• 10 push ups

Players face each other.
4 players each get 1 ball.
Players stand in the volleyball starting position and in a light squat stance
: Ankle, knee, buttocks, shoulder or head or GO* At
GO one of the players tries to grab the ball.
* Whoever takes the ball goes out

• In pairs, facing each other, start at the cone.
• Place cones in the middle.
• One cone per pair
• First time backwards to the sideline.
• Return forward.
• Tapping and kneeling in reception position, waiting for the signal.
• On command move sideways to the sideline.
• Same side back.
• Wait through the knees.
• Third time knees up, back against seat.
• Knee sit next to the cone, right leg to leave.
• 4th time, very fast kick to the other side.
• Lie on your stomach on the line and kick back.

• Trainer throws the ball to the middle player
• He passes to SV
• SV gives setup
• Offender plays the ball SLIMLY over the net.
  • so just over the net
  • OR in the back of the field in the corners
• Place the hoop and force the player to play there (in 1 corner at a time). Afterwards with defender in that corner. Catch own ball and pass to trainer.
• Attacker catches the ball and puts it with trainer (in the box).
• Everyone turns 1 spot at a time (runs after own ball).
• Give instructions all the time
  • 

• the coach is at the net.
• 1 person in the field.
• the trainer throws difficult balls
• The person in the field has to keep them off the ground (5 balls).
• if he/she does not do this, you continue until he/she has succeeded.
• The rest of the players stand around the field to catch the balls and put them back in the cart.

1 ball/ person

• everyone plays ball individually BH against wall above a line
• players count each other
• keep score

GOAL

Improve reaction time and speed + go for the ball

ORGANIZATION

Players have to grab balls

IMPLEMENTATION

• Row 1 players ready to play ball
• Row 2 players behind trainer with ball
  • Front pushes trainer ball in hand and joins row 1
• Trainer throws ball into field and player from row 1:
  • Runs towards the ball, lets it bounce 1x, 1x OH and then catches it
  • Runs to the ball, lets it bounce 1x, 1x BH and then catch
  • Runs to the ball, let it bounce 1x, 1x OH, 1x BH and then catch
  • Runs to the ball, does not bounce, and touches it anyway : diving
• Connect with ball in the back of line 2
• High tempo and adapt to the player.

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dive
3. when trainer claps 3 times - tapping the net
4. when trainer claps 4 times - sprint a whole circle around the field

• place 2 skirting boards.
• start as low as possible (1 layer)
• Skirting boards one 'attack run' apart.
• if necessary put down hoops
• they jump with 2 legs onthe first skirting and land with both handsup
• off the skirting board and then an attack run on the 2nd skirting board
  • short, long, connect, drop off. (rhythm: 1....2.3)
  • Pay attention:
    • push off with 2 legs
    • arms swing backwards during the big step
• finish on the skirting-board with both hands in the air (if necessary, clap your hands)
• after that 2 block jumps at the net.
  • Pay attention to side steps
• then around the pawn and trainer throws a diving ball
  • Watch out for sliding on the belly
  • Get the ball and put it in the bin.
  • Join the back of the line for jumping