Volleyballexercises for u14
Execution
- Begin at the end line.
- Run to the first line and touch it.
- Return to the start line and touch it.
- Run to the second line and touch it.
- Return to the first line and touch it.
- Run to the third line and touch it.
- Repeat this pattern, each time going one line further.
Execution
- Form a group of three players.
- One player stands at the net, the other two stand at both sides in the back court.
- Player B throws the ball to Player A.
- Player B goes under the net.
- Player A plays the ball underhand to Player C.
- Player C plays the ball underhand to Player B.
- Player B catches the ball.
- Player B throws the ball to Player C.
- Player B goes under the net.
- Player C plays the ball over the net to Player A.
Execution
- Distribute the players along the 3-meter line.
- Throw the ball in a zigzag pattern and follow it.
- Start with only underhand passes, then switch to only overhand passes.
- Play underhand on one side of the net and overhand on the other side.
Execution
- The trainer throws the ball from the net.
- Three players lie on their stomachs on the backline.
- Upon a slap on the ball by the trainer, the three players stand up.
- The trainer plays the ball to one of the three players who defends.
- Player number 2 performs a set-up.
- Player number 3 attacks.
- Repeat with the next group of three.
Exercise 1
- Each group of three has two balls.
- Two players stand at the net, a few meters apart.
- The third player stands in the backcourt.
- Players at the net alternately throw the ball at a fast pace.
- The player in the backcourt returns the ball underhand.
- The first ball is thrown deep.
- The second ball is thrown short.
- Throwers stand further apart.
- The player on the sideline throws deep, the other player throws short.
- After a certain number of balls or time, players switch positions.
Execution
- Form pairs.
- Player 1 stands with the ball at the net.
- Player 2 lies flat on their stomach behind the end line without a ball.
- The attacker hits the ball.
- The defender defends at the 7-meter line.
- Then, the attacker plays a short ball at the 3-meter line.
Game Progression
- There is one tagger.
- Approximately 2 to 3 balls per 6 players.
- The tagger tries to tag participants without a ball as quickly as possible.
- Individuals with a ball cannot be tagged.
- Players with a ball must be social and throw the ball to someone who is about to be tagged.
- If someone is tagged, they become the new tagger.
Goal
- Players learn to play smart by placing the ball just over the net or into the back corners.
- 6 players
- Row 1: 3 players with a ball behind the trainer
- Row 2: 2 players ready to attack on the left front
- On the other court, place 5 hoops: 1 in each corner and 1 in the center of the court.
- A player from row 1 pushes the ball into the trainer's hands and immediately moves to the reserve position of the setter.
- The trainer tosses the ball to the middle front.
- The setter plays the ball overhead to the right front or left front as a setup.
- The setter immediately moves to the line of attackers after playing the ball.
- The player runs in and tries to play the ball into a hoop. If successful, the setter and the player earn a point.
- The player retrieves their own ball and joins the line of servers.
- Throughout the exercise, it is important to move immediately after the play action.
Execution
- Player A throws the ball over the net.
- Player B or C passes the ball back over the net.
- The other player quickly runs under the net and sets the ball for the same player who passed it.
- This player tries to knock a cone off the bench using an overhead play or a hitting motion.
- Which pair or team has knocked the most cones off the bench after a certain number of minutes?
Execution
- Form groups of three and give each group one ball.
- The player in the middle continuously runs a figure eight.
- Each time the player in the middle arrives back, a ball is thrown.
- Player A throws or plays the ball overhead to Player B in the middle.
- Player B plays the ball back underhand to Player A and then runs a loop around Player A until they are back in the middle.
- Meanwhile, Player A plays the ball overhead to Player C.
- Player C plays the ball overhead back to Player B.
- Player B plays the ball back underhand to Player C and then runs a loop around Player C until they are back in the middle.
- Repeat this cycle.
- After 2-3 minutes, switch the player in the middle.
- To make it easier, Players A and C can also throw the ball instead of playing it overhead.
- Both underhand and overhead throwing and catching are allowed.
- To practice standing still while playing or throwing, Player B can throw and catch underhand.
Execution
- Perform ladder running at high speed. Step out of the ladder left-right with one or two feet.
- Slalom around the cones.
- Attack step towards the net and shuffle diagonally backwards (3x attack step and 2x shuffle).
- Step under the net.
- Move sideways along the net with your head under the net edge.
- Make a dive diagonally across the court.
- Run around the cone and sprint over the baseline.
- Jog back to the starting position.
- Warm-up between different System-Exercises
- Divide field in 2
- Groups of 3-4
- A) Block on the net - run to back - attack a ball and block from the other
- B) 3 to 4 balls lying on disc cones, dive for them, then save a long ball
