Volleyballexercises for u16

Create your own workouts?
Try one week free now.

Add to training

Short explanation step 1 diving:
Make a large step towards the ball. Pay attention the step has to be big and sideways, otherwise the knee is in the way.
Same, but after the step you have to make a pass move and put your hands on the ground as a spring or cushion.
idem, then glide on calmly by pushing off with feet and hands.
Try with a small run

Lay the ball down in front of you, and during the pass move, grab the ball and throw it up

Try to fit a throw-in into the downward movement. Sliding through.

Add to training

6 players on the opposite side of the field just play out the rally.
On this side of the field the players are lined up on 2 and 4
Trainer plays the ball up a few times in front of himself, so that the players do not know when it will come.
They have to look good to be able to time the ball.
Then the player attacks.

Add to training

You go in the running pass to the net and back to the back line.

To the net you swing your left arm forward and back to the baseline your left arm back.
Now you do the same as step 1 but with your right arm.
Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. If you go from the net back to the baseline you turn around again.
Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

Add to training

You stand about 3 meters from a wall, you do the attack run. (attack pass) Short-long- close pass (brake pass).
If you get too close to the wall with the brake pass, you have to look at how big your 2 previous passes were.
With the brake pass/ close pass you make sure your striking hand touches the wall (don't put too much force on it)
You take your arms with you, so with the short arms to the front, with long arms to the back, with the brake pass bring your arms up.
Pay attention:
- Make sure you don't end up too close to the wall.
- Or that you hit the wall with your face.
- Also keep an eye on your technique and how your feet end up.

Add to training

You go in the running pass to the net and back to the back line.

To the net you swing your left arm forward and back to the baseline your left arm back.
Now you do the same as step 1 but with your right arm.
Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

Add to training

with 3 teams, or else 2 teams:
throw the ball over, 1 to 2, 2 to 3, 3 to 2, 2 to 1. After 5 turns, 1 position.
Throw pass. 1 throw to 2, 2 pass to 3, 3 throw to 2, 2 pass to 1. After 5 turn overs 1 position
smash, pass variant
smash, pass, smash, pass
throw, pass, BH, pass, etc.

Add to training

Add to training

Split the group into pairs.
The pairs will work through a number of stations, where different tasks have to be performed.
Station 1: A slalom through several poles, with an underhand pass at the end of the slalom.
Move as fast as possible between the poles.
Station 2: One player lies down on the backline, while the other stands at the net with the ball.
Player at the net hits the ball.
Player in the backfield then stands up, and defends a hit ball at 7 meters, or a prik ball at the 3 meter.
Station 3: Player stands in front of a trampoline, behind player 1 stands a second player with 2 tennis balls.
One tennis ball is thrown into the trampoline, player 1 catches it before it hits the ground.
The second tennisball is thrown quickly after it.
Station 4: Simple, good block jumps, paying attention to the technique.
Station 5: Reflex training: player stands with arms outstretched, a ball in each hand.
Player 2 faces the other player, and reacts to the release of one of the balls.
Do not make the distance between players too great to begin with.
Each station has a working time of 1 minute.

Add to training

Divide the group in two with numbers 1 and 2.
The two groups stand at the back line each group has a ball on the other side of the field is a pawn.
The first person of the group walks with the ball and throws it over the net. `Takes the ball and goes around the cone and back again throwing it over the net and so the next player can start walking,

Add to training

Add to training

The coach serves to the 3 passers in the backfield.
They pass the ball to the receiver (A).
The passer becomes receiver, receiver puts the ball back in the box and joins the waiting line (B).

Add to training