Volleyballexercises for u13

• Practice attacking at the net with mats on the ground.
• Every child has a tennisball in its hand and passes it in the air to the other hand.
• Throw the ball over the net and down to the floor.
  
  • So go up with 2 hands
• YOU JUMP WITH YOUR ARMS.

walk from one side of the room to the other

first on the spot, then walk

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

• 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

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.

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

• push-ups
• sit-ups
  • lie flat
  • knees up
  • arms crossed
  • raise shoulders +/- 15 cm

All stand slightly in front of 3 meter line with a ball. Throw ball in front of yourself on something in front of your batting shoulder. Drop the ball and it will fall on the line. If this happens then the throw is good.

• all 1 ball
• serve quietly against the wall
• try to catch the ball yourself.

3 teams with 1 ball. Player a and player b stand next to each other at the net and player c stands opposite a. A throws the ball to c and c plays underhand to b. c moves opposite b and then passes the ball to a. If you succeed you may continue to play, but it must be concentrated and neat!