Volleyballexercises for u10

2 or 3 against each other sprinting. Whoever wins is finished.

the two of us. 1 works, other has rest

1. going up and down bench with 2 legs at the same time
2. bench up and down, alternately left right
3. another bench exercise(s)
4. Push-ups, remember that they have their back straight
5. Absorbent muscle: arms crossed, legs up, shoulders up 20 cm
6. Stand between 2 lines and move LOW and touch the side lines
7. Jump over buddy and after landing crawl through the legs of your buddy

This exercise is for sv only.

SV: The trainer throws the ball towards the sv area. The SVs play the ball into the front left basket. The other SV catches the ball and counts the times the basket is hit or passed (better). After 15 balls the players change.

In the second series the trainer makes the ball harder to play.

The other 5 players will do the exercise 'bounce and play in 3 times on 1 side'.

1. Exercise starts with everyone (5 players) making 3 passes each to the sv position. The sv runs in and plays the ball bravely to the outside. There stands 1 player to catch the ball. He calls right or wrong. After catching the ball throw it to the player next to the trainer. 2 Other players stand behind the passer. After 3 times 1 position turn.

When everyone has been through the same thing again but then set up in the middle.

Points of attention: quick start of the sv (run in), playing brace and good pass.

2. After that line up in the back and pass a ball that is thrown/striked by the trainer. Set up by incoming sv. Left front or in the middle stands attacker who hits ball. Chasing the ball and throwing it in the box.

Attacker indicates who is coming: outside or centre.

1. Extend your arms out to the sides with your fists clenched and your thumbs up.
2. Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot. Move your left leg and torso as one.
3. Do the same with your right leg while balancing on your left foot.
4. Repeat these movements several times, alternating between your left and right legs.

Each exercise (or choose a number) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)
- Bench jumps:

a. 2 legs sideways with a bench in between. Then jump on and off.

b. Jump with 2 legs on the bench (sideways) and off again. Then to the left on the bench and off again. 30 sec on your own place.

• In pairs with 1 ball and with the net in between.
• On a 3 meter line and serve calmly to each other.
• Throwing up and concentration.
• Same but increase the distance.
• If it goes well then increase the distance again.

- Abdominal muscles 1 minute (press navel into the ground)

- reverse push-ups, fingers towards the back 15x

- 60 sec planks (straight back)

- 15 x Swim

- Push-ups 20 x

- Squat 10 x

• In every field
  • 1 passer,
  • 1 catcher,
  • 1 reserve and
  • 2 servers.
• Serve, reserve, pass, catch and serve.
• Chasing your ball.

These exercises can be done in many variations.

• 2 equal groups
• estaffete. so which group finishes first
  1. speed ladder
  2. under 'mat on benches
  3. through the hoop
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

Each exercise is done for 30 seconds followed by 15 sec rest:

• Knee lift on the spot
• Wall Sits
• Push-Ups (each at their own level)
• Sit-ups (straight and/or oblique abdominals)
• Bench jump
• Squats
• Lunges
• Arm raises with water bottles
• Planks (regular, or side)

1 minute per exercise in 4 equal groups.

1. Abdominal exercise with ball in hand, at the same time raise your legs and touch the ball with stretched arms. Make sure they don't come up from their neck.
2. 3 hoops and as fast as possible through the hoops.
3. With backs against each other and give the ball over your head to the other.
4. Jumping on a mat