Volleyballexercises for u14
Setup
- Groups of 3 people of approximately equal height.
- One ball per group of three.
- Two blockers facing each other at the net.
- Setter next to one of the blockers.
- The server pays attention to the correct steps: Short, Long, Join, Arms engaged during jump.
- The attacker requests a higher or lower ball for correct timing.
- The defender determines the start of the exercise.
- Defender counts down: 3-2-1-block.
- Try to make the hands touch each other above the net.
- Defender: Shuffle backwards to approximately 5-6 metre position with speed.
- Attacker: Quickly to the 3 metre line ready for attack.
- Throw: Almost vertically upwards on the indication of the attacker's height.
- Attacker: Straightforward gentle hit.
- Defender: Pass upwards and catch.
- Server moves to the other side of the net, same principle but mirrored.
- 5 attacks per person, thus 10 throws.
- Switch roles among each other, 3 times in total, everyone is the server once.
Task
- Form pairs with one ball per duo.
- The trainer places cones in different colours in the middle of the court, as many as there are pairs.
- Always aim at a specific side of the cone, the trainer indicates which side:
- Right of the cone
- Straight ahead
- Left of the cone
- Diagonal
- In front of the cone (short)
- Behind the cone (deep)
- For a successful task: move the cone 1 metre to make the area smaller.
- For an unsuccessful task: move the cone 0.5 metres back to make the area larger.
- Challenge: Bring your cone as close as possible to the respective line of the court.
- Execution: 5 minutes of serving.
- The pair with the smallest area after this time is the winner.
Execution
- Place three cones in a row.
- Work in pairs or groups of three.
- The ball must be placed further on the hoop each time.
- Whenever the ball is on the cone, a player must run behind it and return the ball to the other player.
- The other player then places the ball further on the next cone.
Exercise 1
- Throw with a run-up from cone position V to position III, side A.
- Throw with one arm, run-up from position II and catch the ball with an extended arm.
- With passing and intermediate pass overhead and underhand.
- Tennis balls are replaced by a ball. Player runs up and passes to player at position 2.
- Player at position 5.
- Player chooses position 2 or 5 and plays over to the place where they are not standing.
- 15 minutes of basketball throwing.
Hand Clapping on the Ball
- Rotate the hand and clap the ball 25 times.
- Overhead: Keep the wrist up, clap 25 times.
- Underhand: Keep the wrist up, clap 25 times.
- Keep it up as many times as possible.
- Quickly bounce it 25 times.
- Practice the arm swing without the ball, 25 times.
- Hit the ball held by a person, 25 times.
- Throw and catch with a tennis ball, 25 times.
- Hit the volleyball against the wall, 25 times.
- Stand in an elevated position, place a mat to land on.
- Stand ready and jump without movement, 25 times.
- Open to the setter and hit from the elevated position at the net, 25 times.
- Everyone retrieves their own ball.
- Approach with one step dry to the net, start on one leg, 25 times.
- Game in two teams: one team approaches from one step and hits the ball, the other tries to hit the ball.
- In pairs, toss with your hitting arm, gently hit to each other.
- High-Medium-Low, Low-Medium-Right variations.
- Toss the ball, approach, and hit over the net at position 4, run after the ball.
Execution
- Four players stand at the net with a ball.
- The remaining players line up in front of the first player.
- Each player in the line receives a ball in turn from the first player at the net.
- The player at the net can choose to throw the ball close or far away.
- After catching, the player throws the ball back to the first player and proceeds to the next player at the net.
- Repeat this at a high pace.
Execution
- Form pairs: one player with a ball, the other without a ball lying on the ground.
- Series of 30 seconds with 30 seconds rest.
- At the start signal, the player lying down stands up and receives the ball thrown to them.
- The player returns the ball overhead and goes back to the ground.
- Repeat: rise explosively, be ready, play, and return to the ground.
- After 30 seconds rest, the next series of 30 seconds with underhand passing.
- Switch roles and start again.
Execution
- Divide the players into two teams. Each team receives its own mat.
- The objective is to get the mat to the other side as quickly as possible.
- The players take turns diving onto the mat.
- The team whose mat reaches the other side first wins the match!
Execution
- The trainer stands at the net and throws difficult balls.
- One player stands on the court and must touch the balls three times in a row.
- If this is not successful, the exercise continues until it is achieved.
- The remaining players stand around the court to catch the balls and return them to the cart.
Execution
- Practice the attack approach at the net using marking mats on the ground.
- Each child holds a bean bag or tennis ball in their hand.
- Pass the bean bag or tennis ball in the air to the other hand.
- Throw the bean bag over the net and let it fall down.
- Reach up well with both hands and jump with your arms.
Execution
- Extend your arms to the sides with your fists clenched and thumbs pointing upwards.
- 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 upper body as one unit.
- Do the same with your right leg while balancing on your left foot.
- Repeat these movements several times, alternating between your left and right leg.
Execution
- Four players are positioned in a square formation.
- Pass the ball around and rotate your body well in the direction you are playing.
- Play counterclockwise.
- Ensure that the right foot is positioned forward when passing.
