Volleyballexercises for u15
- Players take a ball in pairs and face each other on the back line.
- Ball is placed on one side of the 3-metre line.
- Person closest to the ball runs to the ball, picks it up and runs back over the back line as fast as possible.
- Person on the other side tries to tap the person with the ball before he runs over the baseline.
- Being able to tap = 1 point (each player is going to get the ball 5 times, so 10 times in total)
- Each point less than 5 = x5 sit ups
In groups of three, one ball;
- Release
- Strikes and make the ball "dead
- Control test:
- Everyone 20x ball contact
- Single key:
- Everyone 20x ball contact
- Underhanded-Upperhanded:
- Everyone 20x ball-contacts
- Sparring
Team sets up, opponent has serve.
- Ball 1: serve
- Ball 2: free-ball at the side with 3 players
- Ball 3: free-ball at the side with 6 players
- Ball 4: T plays ball to the side with 6 players
- Free-ball, attack net, drop, attack behind 3 meter line
Make pairs.
- Pass 10 times underhand at 3 meter distance.
- Pass 10 times overhead at a distance of 3 meters
- Both successful? Then both take a step back.
1 person either side of the field, other players behind the back line;
- Trainer puts ball in play in field A or B.
- Ball may only be played underarm.
- Foul? Run around the field until the end of the game and ensure ball safety.
- 1 gives setup to 2,
- 2 defends the ball and makes a technical move to 3
- 3 defends on the ball she receives from person 2.
- Person 3 then makes a technical move to person 2.
- Person 2 defends and makes technical hit to 1. 1 defends and then makes technical hit to 2 again
- The exercise starts again
- players stand divided on one side of the field, ball in their hands.
- Through the knees.
- All players dribble on the spot,
- When the trainer points to the left, the players follow with a turn,
- When the coach walks backwards, the players follow backwards, etc.
- Constant dribbling.
- expand,
- With jump,
- attacking jump etc.
- Two teams, pass to each other.
- If it goes well, alternate pass/smash.
- After some time, go over with 4 in a square.
- Left back starts, throws to left front, this passes to right back (so diagonally),
- Right back catches and throws to right front,
- this one passes to the left back (i.e. diagonally),
- this one catches etc. etc.
- If that goes well, try with smash instead of throw.
- Trainer works with 3 team. Other players take care of catching, balls in ball bin.
- Trainer throws on, 3 team must make a good pass to 3 (mid front) Trainer changes this position. Playing to midfield/right front/left front.
- After a few good passes, switch with other players.
- Throwing the ball:
- smash
- service
- Party form 6 against the rest.
- variation with playmaker on 1 instead of 3
- all attacks must end with a smash
- obligatory to play 3 times, otherwise point to side.
- (Pay attention to the way you walk, the other players in the field, where there is no ball).
- doubles must score 10 points.
- They need points by replay,
- after the coach's call,
- the coach obviously makes it very difficult.
- If they don't do their best, the score goes back to zero.
- 5 laps around the terrain
- Walking around the field, arms swinging loosely
- hands together and loosen wrists.
- Hopping on left foot over and over the terrain, then right foot. 2x
- Sideways up and down 3x
- Up and down with big jumps. 2x
- Sprint up and down the field 2x
- idem but leave lying on belly 2x
- idem but leave lying on back 2x
- Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)
relay:
- 2 groups behind the back line.
- The front players roll the ball,
- run after it and pick it up behind the 3-meter-line,
- come back and give the ball to the next player.
- idem:
- But now run with the ball up to the 3-metre line,
- then throw the ball into the net and catch it again.
- Then run back and give the ball to the next player.
- idem
- But now run with the ball to the net,
- With shoulder to the net, throw the ball over,
- Pass the ball sideways under the net, catch it and pass it again,
- Back to the side under the net,
- Repeat this again
- And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
- One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
- The first one of the group runs in and gets the ball at the net.
- He passes it back and catches the ball himself at the other side of the net.
- The thrower passes under the net and runs back to the back line.
- The next player may then leave.
- Same but now play back underhand