Volleyballexercises for u16
This exercise trains the split step.
- Players line up behind the back line.
- Trainer or player stands at the net.
- One by one the players walk in from the back line.
- When the trainer hits the ball, the player makes a split step.
- Then they get the ball on a random spot next to or in front of him.
- Player passes back and retrieves ball if necessary.
- After that the player closes in at the back.
- Purpose of the exercise:
- To focus, communicate, master the task and persevere.
- At "A" and above, with fewer people on the field for more intensity.
- Explanation of the exercise:
- 'Chaos Easy' starts as a warm-up, but ends in a true battle.
- The players are placed in the field (it doesn't matter where).
- The ball is caught and immediately thrown over the net (one play).
- As the player catches, he throws the ball.
- When a player has thrown the ball, he/she goes to a wall (back of the field or on the side) and taps it, then comes back into the field.
- The other players on the team have moved forward one spot.
- You notice how difficult it is to score.
- When someone throws the wrong ball (into the net or out), they have to sprint around the opponent's field.
- Duration of the exercise:
- 5-10 minutes.
- 2 rows of players
- 1 row on the left back
- 1 row at the right back
- Create with 4 pawns a virtual line where they have to stand behind.
- Trainer stands at the other side of the net and throws the ball somewhere in the field.
- One of the two players in the front of the line calls out LOS orIK (let's agree).
- This player passes ball to p2/3.
- The non-passer catches the ball on p2/3.
- The receiver returns the ball to the trainer.
- Both players join in the other row.
Organization:
- Divide group into 2 fields.
- Make 3 pairs
- Trainer with ball on p1
- 1st duo on P5 and P6 (passing)
- 1 duo on p2 and p4
Execution:
- Trainer serves to p5 or p6, pass to p1
- On p1 setup to p4, catch it and bring it to the trainer on his own field.
- After the pass the 1st duo takes the places at p2 and p4 (change every time)
Tip: in case of an uneven number of pairs, new pairs are formed each time.
Organization
- 2 players on p5 and p6
- Catcher on p2/3
- 2 server on p1
Execution 1
- Service on p5 or p6
- Pass to p2/3 and catch. Roll the ball to P1.
- After 5x good passes, the passer changes to catcher and a server comes to pass.
- The receiver starts serving.
Execution 2
- No more catching, but setup to 4 and catching there.
See drawing
4 players on 1 side for intensive 2 times to do , on the other side 4 players for strength for 2 minutes then swap
4 players on 1 side for intensive 2 times to do , on the other side 4 players for strength for 2 minutes then swap
- 2 min intensive (ladders + attack - block - block + hoop + attack + sideways movement cones + bench )
- 2 min power with heavier balls ( 4 exercises x 30 sec. )
- Groups of 2
- Keeping the ball in play
- After the ball is over the net
- Connect behind the line on the other side
- On one side of the net a team formation.
- On the other side a row of attackers.
- Trainer with ball carrier on the 2/3
- Attack on pos 5.
- Ball is defended and returned in 3 times.
- If not, the attackers get 1 point.
- At 10 points for the attackers, a new team formation.
- Sprint back
- Lateral shuffle back
- Cross pass back
- Knee lift back
- Heel back
- Arm swing left right
- Frogjump
- Lunges
- Side walk
Based on: https://www.youtube.com/watch?v=QzHWyGDTMe4
- Red/round throws ball over net to triangle blue
- Triangle blue passes to circle blue
- Red/round throws his/her 2nd ball over the net
- Triangle blue passes to blue round again.
- Triangle blue sprints to position 2, sets up platform position and taps the ground.
- Rotation;
- Red around, joins passers (triangle blue)
- Triangle blue connects with catchers (round blue)
- Round blue joins round red.
- Short/long.
- Trainer throws ball to position A1
- Player 1 passes the short ball and runs to the middle
- Trainer passes ball to position B1
- Player 2 tries to pass ball back from A2, and stands ready for the ball on A1.
- Then trainer switches to the other side
- Trainer throws ball on to A2
- Player 2 passes the short ball and walks to the middle.
- Trainer throws the ball on to B2
- Player 1 tries to pass ball on B2, and stands ready for ball on A2.
- Other players?
- 3 fetch balls
- 3 encourage
- After 10 balls change group.
- 2 trainers available?
- 1 trainer makes sure the player in the middle does not cheat by starting too fast (and keeps him/her in the middle)
Kind of King of the Court
- 2 on 2
- Trainer starts rally on points half. If the points half players do not win rally they receive a second ball, otherwise just keep counting.
- Play rally full time, attack and defense.
- Other players make sure the balls get into the ball pit quickly.
- Depending on the number of players, or fixed 2 numbers, or just connect behind and alternating 2 numbers.