Volleyballexercises for u16

2 groups, each at one side of the court.

• group 1.
  • Player stands at the net.
  • Trainer calls easy.
  • Player has to go to the back, taps the pawn and then attacks directly.
• group 2
  
  • Players on the other side try to defend the attack.
  • Only the pass.
  • Afterwards, everyone turn around.

Variation:

• At the net first a block ( once, maybe twice, trainer calls "block, block"'Easy) ,
• then Easy, then attack.

• 6 against 3
• 3 players start the rally with an easy throw,
• players of the 6s must react well, move well, and finish the rally.
• After the rally immediately after the net, hands up, trainer plays a smash ball on the block.
  • Easy, rally attack, back to the net and block.

• Two, one ball.
• One of you lies down on the ground and the other holds the ball above her head.
• Drop the ball and play straight up again. Repeat this 10 times and then change.
• Extension: let the players roll on the ground.
• Now change after 6 times.

• Two, one ball.
• One of you lies down on the ground and the other holds the ball above her head.
• Drop the ball and play straight up again. Repeat this 10 times and then change.
• Extension: let the players roll on the ground.
• Now change after 6 times.

• Point of attention: walking towards the net.
• The tall players towards the net, the smaller ones can move backwards.
• Pay attention to the connection of the back players.
  1. 6-team is in line-up.
     • Trainer receives ball from other field,
     • Trainer divides left and right,
     • ball is caught.
     • Point of attention,
       • Joining SV to block, and backfield positions.
  2. Player position 4 starts the game by throwing in from the side.
     • 4-team builds up an attack.
     • Six has to react on the attack.
     • When the attack/rally is over, the trainer plays a freeball and the point is played out again.

• 3 players at the net with a ball.
• The rest of the players start at the first post.
• The first ball is thrown short, second ball long and third ball short.
• The player passes the ball back and moves sideways to the next one.

Important that players move on the front feet and get ready to pass the ball.

exercise 1

• Stand on the back line and dribble forward to the net.
  Dribble backwards to the backline.
  Alternately lift your left and right knee to 90 degrees back to the net.
  Alternately tap your left and right heels against your buttock back to the back line.
  Repeat knee lifts and heel lifts one more time.
  
  
  
  
• Dribble forward to the net, swinging your left arm forward.
• Back to the back line dribble forward swinging your right arm forward.
• Dribble forward to the net, swinging both arms forward.
• Back to the back line, dribble forward swinging both arms backwards.
• Walk sideways to the net in the direction of your left shoulder. This involves successively moving your left foot sideways, crossing your right foot in front, moving your left foot sideways and crossing your right foot in back.
• Back to the back line walk sideways towards your right shoulder. Here you move your right foot sideways and cross your left foot forward and backwards.
• Stand on your heels and walk for about 4.5 metres. Then stand on your toes as high as possible and walk to the net.
• Start by explosively skipping eight times over a few metres before sprinting to the back line. Skipping is a fast dribble on the front feet with a clear knee strike where the raised leg is horizontal and the heel just barely touches the ground. You roll over the ball of your foot towards your heel Keep the feet raised towards the shins and the ground contact short and fanatic
• From the back line, do another eight-skipping run over a few metres before sprinting to the net.
• Back to the back line you hop up actively and explosively, moving your arms along with the sprint.

exercise 2

• Lie on your back, bend your knees and place your feet on the ground.
• Arch your back by tilting your pelvis back in a controlled manner. You'll feel your lower back come in contact with the ground.
• Now tilt your pelvis forward, making your back hollow. You have now done 1 repetition.
• Note: only your pelvis and lower back move. The rest of your body remains relaxed and still.

Do a total of 3 series of 10 repetitions. Between the series take a few moments of rest.

exercise 3

• Place your feet hip-width apart, toes pointing slightly outward.
• Now make a knee bend and pretend to sit on a chair. You feel your heels pressing into the ground.
• Bend your knees at a maximum angle of 45 degrees.
• Throughout the entire movement, keep your chest forward, back straight and navel subtly tucked in.
• Keep your knees straight above your feet and don't sink in towards an X-knee.
• Distribute your weight across both legs.

Do a total of 3 series of 10 repetitions. Between the series take a few moments of rest.

exercise 4

• Put your feet on hip width and make a big step forward. Keep your back straight and your chest forward. If your right leg is in front move your left arm forward.
• Make sure your front foot rolls smoothly from heel to toe while landing.
• Make sure your knees stay straight above your feet and don't sink in towards an X-knee.
• Upon landing, spring back and return to the start position in one fluid motion.
• Then do the same movement with your other leg. Alternate between your left leg and right leg.

Do a total of 3 series of 5 repetitions and alternate the number of lunges with your left and right leg in each series. Between the series you take a few moments of rest.

exercise 5

• Stand at some distance from the net.
• Place your hands diagonally above your head in the blocking position.
• Make controlled blocking movements in a calm tempo towards the net. Make yourself as long as possible without jumping.
• Do this 5 times.

Doa total of 3 series of 5 repetitions. In between the series take a few moments of rest.

exercise 6

• Stand with your back to the net at a distance of half a meter and place your feet hip-width apart.
• Make yourself completely tall with your hands above your head.
• Pull your back while reaching your arms back to touch the net with your fingertips.
• Gently stretch the front of your chest and shoulders.
• Do this at a fast pace but in a controlled manner.

Doa total of 3 series of 5 repetitions. In between the series take a few moments of rest.

exercise 7

• Stand in pairs facing each other on one leg. Do this with a slightly bent supporting leg.
• Throw the ball back and forth. Try to go through your own throwing patterns.
• Change legs after half a minute.

• 4 gives setup on 1 and 1 attacks on 2.
• 2 defends to 3,
• 3 gives setup on 2 and 2 attacks on 1,
• 1 defends on 4 and it starts all over again.
• After 3 and 4 have given 5 setups they switch,
• the challenge is to do this while keeping the ball in play.

Multi-directional exercise:

• Trainer starts, plays ball to passers, libero, left back, right back. 2/3 players
• Good pass to regular SV. 1 player
• Row of strikers, attack pass and smash 2/3 players
• Try to defend the rest of the balls, and put them in the ball bin.
• After 5 minutes turn over, also other SV (player 1, 2 and 3)

Variation:

• Other side of the field, players block and libero defends block.

• Ladder exercise
• Slalom
• Sideways movement back and forth between 2 cones (low pass stance)
• Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
• Throw ball against wall (lying on stomach) with elbows off the mat
• Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
• Hurdles: lowest position and jump over them with 2 feet
• Bench: lie on your belly and pull yourself forward with your arms
• Jumping rope
• Stomach exercises: with stretched legs and feet over a big pawn each time
• Swinging jump over a bench
• Ladder exercise
• Pass the ball through the basket
• In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
• Planks

• Hang up the net at about 1,50 m.
• Work with 4 players, 2 on each side of the net.
• Player smashes the ball down, pass to player at the net

• 2 rows of players
  • 1 row on the left back
  • 1 row on the right back
• 1 SV
• create with 3 pawns a virtual line where they should stand
• Player stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orI (agree on this) and plays the ball to SV
• This one calls new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows

• Extension 1:
  • Setter plays ball back briefly to player who did not pass, pass back to setter
  • Setter hits ball (calmly) to player who did not pass