Volleyballexercises for u14

• 6 players in the field in position as if an attack is coming.
• Trainer on the other side. Hits ball and calls free ball.
• He throws the ball to the other side. Meanwhile, the players take up their positions.
  • The rest of the players start blocking for example.

• 3 players at the net with a ball
• they play alternately short and long
• defenders move from right to left

• A starts with shuffle sideways, then on 3m line sideways,(B waits for A to start sideways)
• Attack jump to the net,
• sideways and on mid a block jump,
• At the end of the game a block jump on both sides of the net,
• 2x shuffle backwards to 3m line, attack jump,
• Long shuffle to the backline,
• back to the beginning 2x.

Variation:

• There are many variation possibilities,
• In addition to all forms of movement (shuffle, sideways, backwards, running), diving and/or rolling forwards and backwards can also be included in the course.

• Divide the team into four groups.
• Each group gets an ace (hearts, diamonds, spades and clubs).
• The rest of the cards are covered in the middle of the room.
• The 4 groups stand in a corner of the room.
• One player may walk to the center of the field, turn over one card and then return.
• Only if the card has the same shape as your own ace, you may take it.
• If wrong, the card must be covered and they return empty-handed.
• In order to first collect all cards of the own figure.

• Two, one ball.
• One of you lies down on the ground and the other holds the ball above her head.
• Drop the ball and play straight up again. Repeat this 10 times and then change.
• Extension: let the players roll on the ground.
• Now change after 6 times.

• Two, one ball.
• One of you lies down on the ground and the other holds the ball above her head.
• Drop the ball and play straight up again. Repeat this 10 times and then change.
• Extension: let the players roll on the ground.
• Now change after 6 times.

• 3 players at the net with a ball.
• The rest of the players start at the first post.
• The first ball is thrown short, second ball long and third ball short.
• The player passes the ball back and moves sideways to the next one.

Important that players move on the front feet and get ready to pass the ball.

• Three defenders in the field
• One person who catches
• Rest: serve
• Strikes follow each other quickly
• Each person in the field must make 5 perfect receptions to the receiver.
• Catcher determines if the reception is good
• When a defender has made 5 perfect receptions, he becomes a catcher and the catcher starts to serve

• Ladder exercise
• Slalom
• Sideways movement back and forth between 2 cones (low pass stance)
• Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
• Throw ball against wall (lying on stomach) with elbows off the mat
• Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
• Hurdles: lowest position and jump over them with 2 feet
• Bench: lie on your belly and pull yourself forward with your arms
• Jumping rope
• Stomach exercises: with stretched legs and feet over a big pawn each time
• Swinging jump over a bench
• Ladder exercise
• Pass the ball through the basket
• In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
• Planks

• Hang up the net at about 1,50 m.
• Work with 4 players, 2 on each side of the net.
• Player smashes the ball down, pass to player at the net

• 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 should stand
• Player stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orI (agree on this) and plays the ball to SV
• This one calls new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows

• Extension 1:
  • Setter plays ball back briefly to player who did not pass, pass back to setter
  • Setter hits ball (calmly) to player who did not pass

Two rows on the 3m line, edge of the field.

• Pass the ball in a zigzag and follow through.
• Overhand pass
• 1 player overhead, 1 player underhand
• In the lower hands 1x for yourself, pass in the upper hands
• Mandatory 1x for yourself, controlled pass