Volleyballexercises for u14

1. Stand on hands and feet, and move your feet towards your hands so your legs and upper body make an angle of around 90 degrees.
2. Place your right foot over your left heel.
3. Press your left heel towards the floor and at the same time pull up your left toes towards your left shin.
4. Maintain this position for a moment and bring your heel up again. Repeat this movement a number of times with the same foot.
5. Then repeat this movement a number of times with your other foot.

1. Lie down flat on the ground on your belly and stretch your arms to the sides.
2. Bring your right foot to your left hand and keep your upper body, arms, and left hip in contact with the floor.
3. Go back to the starting position and then bring your left foot to your right hand.
4. Repeat these movements a number of times.

1. Lie down flat on the ground on your back, with your arms stretched to the sides.
2. Pull up your feet until your legs are bent around 90 degrees. Let the heels of your feet rest on the ground.
3. Bring your knees to the ground on the right side of your body. Keep your feet, torso, shoulders, and arms in contact with the ground.
4. Then bring your knees to the ground on the left side of your body.
5. Repeat these movements a number of times.

• Player throws ball high to central forward and then gets in line to attack
  • if attack is not yet possible, the 3rd ball is played overarm over the net.
• On the forward left, player comes in that gives set up to the flank and there will be the attack.
• Pay attention to the set up:
  • ball up
  • leggs stretch 
  • point after the ball
• Set upper keeps hitting (10) balls

• In pairs, with 1 ball and the net in between.
• At 3 meter line and serve calmly to each other.
• Throwing and concentration.
• Idem, but increase distance.
• If that succeeds, increase distance again.

Pairs with 1 ball.
Attention

1. slide on belly
2. keep watching the ball
3. sit low

Exercise

• player 1 is on the end line, and player 2 is lying on the ground before with stretched arm, and hand flat on side line.
• player 1 drops the ball and it bounces back.
  • If not, the hand is not properly flat on the ground

• Idem, only player 2 starts 1 meter from the end line
• player 1 calmly drops ball from up high
• player 2 is crouching, and slides to the line, and has to time such that the ball falls on the hand
  
• 
  
• Idem, but now come running from 2 meters
  • Stay low, then it will not be scary!

Always change after 5 times

• roll out 2 rope ladders
• Perform assignment and trainer is at the end of the rope ladder and throws the ball
• Player controls that ball and catches the ball and puts the ball in the ball box
• You can change this per kid, depending on their success.
• Challenge the child at its level.                
  • In each box 1 foot L R L R
  • 
  • In every box 2 feet LR LR LR-In and out
  • 
  • Move sideways
  • 
  • and turn around

• explain technique first (heart shape, play the ball with 10 fingers
• fasten the net a bit lower on one side
• make pairs of about equal length
• pairs with net in between, and only pass overarm.
• distance not too big and concentration.
• Pay a lot of attention to fingers in heart shape and playing with 10 fingers 
• is about success experience,

• trios with 1 ball.
• A and B are at the net, and C is opposite of A on the end line.
• A throws ball to C, C throws diagonally to B, B catches.
•   Meanwhile, A moves with regard to B, and then A throws the ball to C.
• After 20 passes rotate