Volleyballexercises for u10

• make a plank
• # Lie down together in a circle
• See who can last the longest
• don't let your hip drop!

https://www.youtube.com/watch?v=31O8qYbeo3Uh

• 2 teams 1 ball
• 1 at the net
• 1 on a number of meters towards the backline
• Player at the net plays ONLY BH
• Player in the field ONLY OH
• change after x times
• If it goes well: increase distance
• Notice:
  • foot position
  • plank
  • ball height
  • accuracy

3 teams A B C

• A plays BH to B
• B plays BH backwards to C
  • The elbows are outwards when playing backwards.
• C plays BH to B
  • C has to play and stretch from the knees
• after 10x 1 spot turn

• Pay much attention to the following accents:
  • Make sure that the player stretches completely and points the ball 'behind'.
  • And when playing backwards, make sure the elbows are well apart and extended backwards as well.

• 4 teams 2 balls.
• A and B stand at the net with ball
• C faces A, D faces B on the backline.
• A throws ball to C, C passes diagonally to B, B catches.
• B throws ball to D, D passes diagonally to A, A catches.
• After 20 passes turn over

• lay down the mat
• row of players far from the mat
• players walk towards the mat and dive on their stomachs onto the mat
• high tempo, but pay attention to safety, that they do not dive on each other

now with ball

• trainer stands next to the mat
• Line of players with ball near the trainer
• player pushes ball into trainer's hands and joins the other row in front of the mat
• player from the other row walks towards the mat
• trainer throws up the ball
• player dives and catchesthe ball
• takes his own ball and joins the row trainer

now play underhand

• trainer1 stands next to the mat
• 1 row of players in front of the mat
• 1 player behind the mat to catch the ball.
• 1 row of players with the ball near the trainer1
• player pushes ball into hands of trainer1 and joins the other row in front of the mat
  
• player from the other row walks to the mat
• trainer1 throws up the ball
• player dives andplays the ball to trainer2
• trainer2 gives ball to player
• player connects with the ball to trainer1

• 2 teams
• overhead transfer
• first time for yourself up then to your teammate

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 and right
3. Push-ups, remember that their backs are straight.
4. Absorbent muscle: arms crossed, legs up, shoulders up 20 cm
5. Stand between 2 lines and move LAOW and touch the side lines
6. Jump over buddy and after landing crawl through the legs of your buddy

• 4 (or 6) cones per team
• Have them put the cones in the right place in the field.
• Have them discuss when both teams have finished evaluating:
  • Why did they put it this way?
• At the end of the day, make sure the cones are positioned correctly and throw a ball at certain spots
  • Who is the ball for?
  • Make clear that (in principle) only that person takes the ball.
  • The rest is busy with the second ball.
• Catch the second ball and roll it to the trainer.
• This exercise is about insight and understanding.
• Performing well is more important than performing fast.

• 2 rows
• net in between
• make a very small field
• it is the intention to let all other players make mistakes
• to start the game 1st ball easy!
• all next balls can be as difficult as possible.
• If the ball goes well, the player at the end of the row again.
• If the ball goes wrong (in and out counts) player next to it.
• until there is 1 left.

• do this exercise 10 minutes
• if player plays OH 100 times, player enters CLUB of 100
• make a list with all players and 10 columns (10, 20, 30 etc)
• 2 players with 1 ball (preferably 2 players with the same milestone)
• player 1 as many keys as possible, player 2 counts
• if ball goes wrong, change
• at the end put a check mark behind his possible new milestone (10, 20, 30 etc)

with push-ups wedo more or less the same:

• let everyone in 1 session as many times as possible GOOD presses
• remember to have a straight back and nose (almost) on the ground
• they count each other again
• at the end of the session fill in any new PR in the column push-ups

This exercise assumes that the players know where they must stand and which zone is for them. So explain this well in advance

• Players stand in the correct zone
• Trainer serves/ throws the ball
• After every service, turn around.
• Serve only when they think they are in the right position
  • Also serve if they are not positioned correctly and serve on the uncovered position.
• They have to correct each other where they should stand.
• Throw a ball into a difficult zone every now and then. Who was this ball for?
• It's about recognizing your own zone. Who takes which ball? Call loose when in doubt etc
• Make clear agreements in advance!

1. bench up and down with 2 legs simultaneously
2. bench up and down, alternating left and right
3. Push-ups, remember that they have their back straight.
4. Between 2 lines and move LOW and tap on the side lines
5. At the net and only blocks. Hands at shoulders and jump up from knees
6. Jump over buddy and after landing crawl through the legs of your buddy