Volleyballexercises for u16

Goal of the exercise:
Fine tuning techniques

Explanation of the exercise:

• From the right front, balls are hit on the own half to position 4 / 5.
• The defender attacks his own ball again.
• Follow your own ball. N
• After your attack you start serving from position 5 straight ahead.

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dives
3. when trainer claps 3 times - a block jump
4. when trainer claps 4 times - turn around and short spurt

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*(get on/off bench)
  • 15 push-ups* (feet on the bench)

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*
• Part 2:
  • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
  • 10 squats jumps (bend knees and jump as high as possible while stretching)

• the number of players present are all outside the field of play.
• In the middle of the field there is a hoop with a number of balls in it.
  • 1 less than the number of players
• Players do a number of exercises, for example
  • planking
  • sit-ups
  • push-ups.
• when the players have completed these exercises, they lie on their backs.
• At the sign of the trainer they run to the middle, and try to conquer a ball.
• They keep on running until there is only one ball left.
• The winner of the game decides on a punishment for the other players.

• Exercise with two blockers, opposite each other at the net, and a defender.
• The ball is thrown in just over the net edge.
• The task of the blocker on the opposite side is to score with two hands above the net in one of the hoops you have placed at the side lines.
• The blocker and defender on their own side agree on which side they will block and defend (think beach volleyball).

• Put 6 hoops down, on the 6 positions. (P1 t/m 6).
• Make 2 fair teams, easiest is from 4 players per team.
  • One person from each team starts in the hoop at position 1.
  • The rest of the team stands with a ball on the other side of the hoop, behind the back line and vice versa.
  • As soon as the trainer indicates it, both teams start serving on the hoops.
  • The person standing in the hoop tries to catch the service without stepping out of the hoop.
  • When a service is caught, the person who served the ball moves to position 2, to catch the ball in the hoop.
  • The person who was in position 1 goes to his own backline to serve.
• The team that catches the ball first at position 6 is the winner.
• Important is to concentrate on a good service every time.

• The goal of this exercise is to tactically put away or hit the ball.
• This by means of a tap ball on midmid, or a ball deep on position 1.
• By using baskets you can create a 'constant' block, which eventually can be replaced by a real block.
• The pawns at position 1 can best be replaced by a cupboard, over which the ball must fall, over the 'defender'.
  • The trainer hits a ball, or plays a ball in, which is first passed to the distributor,
  • the playmaker gives a set-up to the outside.
  • The attacker decides whether to try a short passed ball at midmid (where there is a hoop),
  • or looks for position 1 with a hit or a fast overhand ball.

• Play fanatically in pairs
• Make long series.
• Is that going well?
  • Try to hit the ball quietly every now and then.

• Coach throws from the net:
  • 3 players on the backline on their stomachs.
• Trainer hits the ball,
• 3 players stand up and trainer attacks/plays.
  • Nr. 1 of the trio defends,
  • No. 2 sets up and
  • No. 3 attacks
    • then next 3 team

• One player is tagged.
• When you are tagged, sit against the wall with one arm up. NOTE: legs in an angle of 90 degrees.
• When someone sits on your lap (=toilet) and "pulls" on your arm, you are free again.
• Change your ticker regularly.

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
• Part 2:
  • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
  • 10 squats jumps (going through the knees and jumping as high as possible when stretching)
• Part 3:
  • 20 side shuffles over 4 meters
  • 10 slit-squat jump (jump and go through 1 knee, other knee each time)
• Part 4:
  • 30 step-ups* (stepping on/off the bench)
  • 15 push-ups* (feet on the bench)