Volleyballexercises for u16

Reception Drill:

• 2 balls per 3 players.
• Player A serves, immediately after the serve the server throws the second ball to the server,
• Player B takes reception to the distributor.
• The distributor is the one who runs after the lost balls, the server tries to play a good number of balls to the receiver.
• Passing after, either 1 minute, or 15 receptions, or 5 + receptions (with max of e.g. 20)

Buildup options:

• storage:
  • throw underhand,
  • overhand,
  • private storage,
  • float serve,
  • attack stroke,
  • plinth serve
• reception:
  • catch-and-throw,
  • mandatory underhand,
  • compulsory overhead,
  • start from knee up,
  • start 2m left of centre,
  • start at 3m,
  • start at 8m...

Circling around the field, doing something different each time.

• Cross pass
• knee lift
• heels/buttons
• sprint

• Place four coloured pawns around a player.
• Make sure these pawns are about one meter away from the player.
• A player with a ball is standing outside the circle.
• He calls out different colours, which the player in the circle has to touch.
• When the player with the ball calls 'BAL', the player gets an attack to defend.

• Storage-Reception exercise
• Targeted serve to position 5-6
• Set-up to position 4, followed by attack (street) and drop ball.
• Reception players and setter move to cover and defend the ball high, centrally in the 3-meter zone.
• Best to provide spare balls to keep the pace high!

• Service at position 1
• Pass on position 5/6 to playmaker
• Playmaker returns to the sideline
• Passer passes to the playmaker.
• Set-up to the outside, attack to position 5
• After service the server goes to defend

During home practice with 3 people, change after 10 services

During regular practice continuously rotate, and play on both left and right side of the field.

• Leg swing 20x forward left and right
• Leg swing 20x sideways left and right

• Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x

• Plank: 30 sec
• Side plank: both 30 sec
• 15 sit-ups both sides
• 15 push-ups
• 10 burpees

• Stomp, slowly build up to 100% and loose to sprint

Form pairs,

• Each pair has 2 tennis balls and holds the tennis balls with outstretched arms
• The other player stands opposite, with his hands above the hands of the person with the tennis ball
• The person with the tennis ball drops one of the tennis balls, while the other person tries to catch it before it hits the ground.

• Players start on the three-metre line in pairs facing each other.
• One player has the ball.
• At 6 meters from the net there is a cone behind each player.
• Players do a control key and then pass the ball over the net.
• Then they run around the cone behind them.
• The same, but after passing the ball they dive to the cone and get ready again.
• Player does a control key, turns around and keys the ball backwards over the net.
• Then he does a block and returns to his home position.
• Per trio.
• Player A does the control key and plays the ball over the net.
• Player B does reception, C stands at the net and taps the ball high over, then he dives through B's legs and they switch places.

• Players play two against two.
• Each time the ball is over, they walk over to the other side of the net and join in behind.
• The goal is to keep the ball in play as long as possible.
• If a team makes a mistake, they have to dive to the other side.

2 goes over with pass.

Variation:

• Tap wall, fellow player may play 1x for himself.
• Touching the line
• Knee touching the ground
• Touch the ground on the buttocks

Supplies: A stick about 2.5 meters long and 1 to 2 cm thick.

• The group gets the assignment to put the stick on the ground but it has to stay horizontal.
• The group stands up straight (see drawing) and stretches both forefingers to the front at shoulder width and the upper and lower arms are at an angle of 90 degrees.
• The trainer places the bar on the forefingers pointing forward.
• From this position, the group should try to bring the bar down to the ground.
• The bar must remain horizontal and not be raised or lowered on any side.
• The bar should not be grabbed either!

• Make groups of three, one with the ball.
• One throws the ball over the net into a 3x3m square, the passer stands in that square and passes the ball to the net where it is caught.
• Provide a second ball for a faster game.
• After ten balls turn around.
• Possibly start with catching then build up to playing.