Volleyballexercises for u15
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.
Execution
- Player A throws or hits the ball towards Player C.
- Player C passes the ball to Player B.
- Player B provides a set-up.
- Player C attacks.
- Try to attack or play the third ball onto the mats, either straight or diagonally.
- After each ball, the players rotate one position within their own group.
- If there are enough players, a block can also be placed.
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.
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.
Introduction to the Jump Float Serve
- The Jump Float Serve is a technique where the server jumps before making contact with the ball, aiming for a flat trajectory with minimal spin.
Execution
- Serving to the Wall (3 minutes)
- Stand a few meters away from a wall.
- Practice your jump float serve by aiming to hit the wall at a consistent height.
- Focus on your form and the flat trajectory of the ball.
- Free Serve with Net Awareness (3 minutes)
- Serve freely, aiming to deliver your best jump float serve.
- Concentrate on not hitting the net, maintaining a good height and trajectory.
- Serving to the Target in Line (3 minutes)
- Set up a target straight ahead on the court.
- Practice serving directly to the target using the jump float serve technique.
- Serving to the Target in Cross (3 minutes)
- Position a target diagonally across the court.
- Focus on serving to this cross-court target, maintaining the jump float serve form.
