Volleyballexercises for u10

• the intention is to get 3 in a row
• 2 teams per game
• 9 hoops in a square (3x3)
• each team has 3 ribbons, each team its own color
• the first of each team runs to the hoops and puts down the ribbon
• quickly back and touch the next one
• the first player who has no more ribbons (they are already in the square) can move a ribbon
• the team that has 3 in a row first, has won.

• There are three mats each in a corner of the field (half a hall is sufficient).
• There are two tickers. The rest stand on one of the mats.
• The taggers try to tag the other players.
• The players try to run from mat to mat as often as possible. Each time they succeed in doing so, they get 1 point.
• If a player is tagged, the counter goes to 0 and he has to knock over a pawn.
• If 5 pawns are knocked down, the ticker is changed. This can also be done after 1-2 minutes instead of knocking over pawns.
• Which player got the most points?

Variation:

• Instead of changing pawns after 5 pawns, you can also change the time. For example, after 1-2 minutes you can change the catchers.
• Instead of every mat being 1 point, you can also practise counting: every mat is 2, 3, 4, 5, 6, 7, 8 or 9 points. Of course depending on the age.
• You can also adjust the number of tickers (more or less).

2 equal teams

1 defensive team, 1 offensive team

You play in the width of the field

Defensive team: stands behind a sideline. Each player has a pawn in front of him/her at a distance of 1 to 2 meters.

Attacking team: stands on the opposite side of the pitch. Trying to 'steal' these pawns. They do this by taking a pawn and putting it behind their line.

The defending team must try to knock off the other team. But if they cross their line, they have to tap someone, if not, that person is out.

If someone on the attacking team is tagged, he or she is also out and the pawn must be placed back.

Goal

Attacking team: steal all pawns

Defending team: kick everyone off

To practice jumping make 2 pairs.
It's not about the run up but purely about the jump.

1 of the 2 sits on the ground with the feet straight ahead and the arms spread.
The other jumps for example over the right arm after that over the legs and then again over left arm. (5 rounds and then switch)

• All 1 ball and first try to play overhead on 1 spot, then
• All 1 ball and hit the ground against the wall.
• Hit the ball so your wrist is over the ball.
• Remember to get out and both arms in the air.

In each field 1 passer, 1 catcher, 1 reserve and 2 server.
With 12 players place 2 passers and always let the inner passer go to midfield
.

Serve, reserve, pass, catch and serve. Chasing your ball.

• Walk slowly to the other side of the hall.
• One player indicates with a "Yes" that the other players have to do an assignment.
• On the way back another player gives the assignments.
  The assignments can be made up by the players themselves. Until everyone has been.
  
• Squats with arm swing, bend the knees (weight backwards as if you are sitting on a chair) swing the arms downwards and as soon as you come up with the arms again, the body comes up to the toes.
• Handwalk. Put your hand flat on the ground and walk as far as you can with your hands in front of you, walk back with your hands under the shoulder, press up and walk with your feet to the hands
• Loose twist and stretch + penalty bench

Play the ball underarm.

• Accent on foot position (wide and 1 leg before and after the pass)
• Arms straight and still when passing - right leg before and after the pass - step out on the left for the follow-up action
• Also use the knees

Two teams in the length of the field.
Pass the ball at the net 10 times at 6 mtr and the player at 6 mtr passes the ball back.
Coach each other when things are not going well and indicate whether the ball is good or not.

Make 3 or 4 teams (depends on the amount of players).
1 player on 7mtr line and 2 at the net.

• Player 1 plays the ball overhand to player 2 (7mtr).
• Player 2 plays the ball underarms to player 3 (net)
• Player 3 plays the ball overhand again to player 1.

If the exercise is running player 1 can hit the ball overhand (quietly).

• 10x push-ups (may also be on knees)
• 35 sec planking (straight back) 3x with 15 sec rest in between.
• 2 pairs 1 has the ball and stands and the other lies on his back with his feet on the upper legs of the other
  and taps the ball 20 x and then change.
  

Make 3 or 4 teams (depends on the amount of players).
1 player on 7mtr line and 2 at the net.

• Left front plays the ball overhand to player 2 (7mtr).
• Player 2 plays the ball underarm to player 3 (net)
• Player 3 plays the ball overhand again to player 1.

If the exercise is running player 1 can hit the ball overhand (quietly).

1. 4 x back and forth (forward and backward
) 2. 3 x back and forth with quiet block jump and backward shuffle3
. 2x side defense stance4
. Handwalk heavy (make long (stretch), walk on your hands to the front, 3 counts, back with your hands 1x push up again with your feet to your hands walk. And then one more time. (to the net and then calmly walk back to the backline)
5. Lunges, step out trunk resting to the left and right movement.
6. Rollercoaster in 2 groups who is first on the other side.
7. 3x 45 seconds planks (15 counts of rest)
8. 1 minute air cycling