Volleyballexercises for u11

• put 2 cabinets down
• start as low as possible (1 layer)
• cabinets one 'attack run' apart
• possibly put down marking mats
• They jump with 2 legs on the first box and land with both hands up.
• off the box and then an attack run on the 2nd box
  • short, long, connect, drop. (rhythm: 1....2.3)
  • Watch out:
    • push off with 2 legs
    • arms swing backwards during the big step
• Finish on the box with both hands in the air (if necessary, clap your hands).
• After that 2 block jumps at the net.
  • Pay attention to side steps
• After that around the pawn and trainer throws a diving ball
  • Watch the sliding on the belly
  • Get the ball and put it in the container
  • Join the back of the line for jumping

• 2 rows of players
  • 1 row on the left back
  • 1 row on the right back
• 1 SV
• create with 3 pawns a virtual line where they have to stand.
• Trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS or I (agree on this) Â and plays the ball to SV
• This one calls new SV
• SV takes ball and puts it in ball pit
• SV dives under the net at the side
• SV joins the shortest row

1. in pairs. 1 works the other has rest
   • bench up and down with 2 legs at the same time (3x 20 - if you can)
   • bench up and down, alternating left and right (3x 20)
2. Push-ups, remember that their backs are straight
3. Abdominal muscle:
   • ball in your hands, legs up and try to touch the toes with the ball (30x)
   • Place ball on the ground left and right of your body with your arms stretched out (both 30x)
4. Stand between 2 lines and move LAOW and touch the side lines

• 2 rows of players
  • 1 row on the left back
  • 1 row on the right back
• 1 SV
• create with 3 pawns a virtual line where they have to stand.
• Trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS or I (agree on this) Â and plays the ball to SV
• This one calls new SV
• SV takes ball and puts it in ball pit
• SV joins one of the rows

• 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.

• 4 players stand in a square
• 5th player walks around it:
  • rotating 1 or 2 postions
  • counter clockwise or clockwise
  • player 5 may make it difficult
• square of 4 players follows the movement as a square

walk from one side of the room to the other and

• walk sideways
• heels buttocks
• knee lift
• finish with 2x sprint

2 teams , 1 ball

• everyone plays ball individually BH against wall above a line
• players count each other
• keep score
• counts for the club of 100 BH
• do this exercise about 10 minutes

Throwing the ball in pairs in combination with body balance.

• Stand on one leg.
  • Throwing with 1 hand
  • Throwing with 2 hands
    
  • After catching the ball touch the ground
• Change legs after every 5 balls in an exercise.

• With threes BH overplaying.
• Play 2 times and then chase your ball.

• 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