Volleyballexercises for u16

• Line up for trainer, trainer at the net.
• Player throws the ball, trainer plays/throws it back.
• Then player passes to trainer.
• Trainer throws the ball over the net.
• Player retrieves ball and closes in back.
  • NB! Ball speed is increasing until ball is hit.

• On 2 sides a team of 6 in the field.
• On 1 side a thick mat against the net.
• They hit/attack against it.
• The ball comes back (=block); dissolve in the field --> 2nd attack on midfield.
• Players on the other side play this ball.

• Ball is served.
• Pass by 1/5/6.
• Set-up by 1, but on a first pass by 1 set-up by 2.
• After set-up an attack by 2/3/4, but on a set-up by 2 only an attack by 3/4.
• After service 2 (or more) players walk into the court to play.
• Ball/ralley is played all the way out.
• NB: FOCUS IS ON THE SERVICE PASS!

• You play a normal game, but you add something extra.
• Each team gets one mission to accomplish, if successful the team gets five or three extra points.
• Next, the team picks a new mission.
  • Examples for CMV-teams are playing 3x overhead, making a point in the corner of the court, etc.
  • Examples for youth teams and senior teams are 3x playing with one arm, scoring via the block, etc.

• Speed ladder is from the back line towards the net, in the middle of the field.
• Players move every round with a different movement pattern for the footwork through the speed ladder towards the net, then a block at position 3, move to position 2 or 4 (alternate) and a block again there.
• Then immediately step out to the defensive position on the 3-m line (with the cross move, immediately adopt a low stance and weight on the front feet).
• After the defensive position there are two options: either shuffle backwards towards the baseline or make a dive/roll towards the baseline. Optionally, an attack pass can be made towards the net first (with movement to the starting position for the attack pass).
• Depending on the team and their fitness level, increase the number of rounds the players have to make.

• The coach places a ball on the halfway line.
• On both sides of the net stands a team behind the backline.
• The players must try, by throwing/rolling balls against the ball on the half way line, to get the ball over the back line of the other team.
• The defending players can only stop the ball by throwing/rolling against it.

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball on the backline flat on belly.
• Attacker calls his name, defender defends the ball (underhand thrown ball)
  • Then short ball on 3 meter line.
  • change after 10 balls

• A serves ball to B.
• B passes ball to server.
• Play distributor plays ball between the 7- and 9-meter line. (B runs there in the mean time)
• B passes ball to server again.
• Distributor sets up the ball.
• B attacks ball straight ahead.
• A passes this ball up in front of himself and catches the ball.
• Server becomes passer, passer becomes playmaker, playmaker becomes server.

A short but intensive warming up to get the heart rate up and warm up properly.
This is completely without the ball.

• To start this warming-up we first start with 2 to 3 laps around the field.
  • This is to warm up the muscles a little bit.
• Then we stand in a circle.
  • And do the following exercises in order with a 10 count rest each time
  • 30 sec Jumping jacks; bend knees towards each other.
  • 30 sec Penalty bench; with the back against the wall and knees in an angle of 90 degrees.
  • 30 sec Push-ups; touch the ground with the nose.
  • 30 sec ...; from lying down position, jump and stretch, lie down again.
  • 30 sec Planks; do 2x.
  • 30 sec alternating Lunges; do 2x; alternating.

Players split into pairs.

• 2-2 play on a half court. Up to the 9-yard line.
  1. Only above and below the line.
  2. See point 1 + directed attack.
• Pass the ball by service.

pair up.

• At the net with the ball
  • other player on back line lying down.
• Stand up in different ways:
  • just get up,
  • through squatting,
  • jump high in one go.
• Both players stand: at the net with the ball, ball is hit aimed. Pass back.
• Later: hit the ball harder (left/right/harder).

All stand in one big circle.

Take turns calling out a command; "command.....!"

• Attack
• Dive
• Left
• Right
• Block
• ....

After 5 commands 30 seconds of alternating straight, left and right.