Volleyballexercises for u16
Execution
- Form groups of three and give each group one ball.
- The player in the middle continuously runs a figure eight.
- Each time the player in the middle arrives back, a ball is thrown.
- Player A throws or plays the ball overhead to Player B in the middle.
- Player B plays the ball back underhand to Player A and then runs a loop around Player A until they are back in the middle.
- Meanwhile, Player A plays the ball overhead to Player C.
- Player C plays the ball overhead back to Player B.
- Player B plays the ball back underhand to Player C and then runs a loop around Player C until they are back in the middle.
- Repeat this cycle.
- After 2-3 minutes, switch the player in the middle.
- To make it easier, Players A and C can also throw the ball instead of playing it overhead.
- Both underhand and overhead throwing and catching are allowed.
- To practice standing still while playing or throwing, Player B can throw and catch underhand.
Execution
- Perform ladder running at high speed. Step out of the ladder left-right with one or two feet.
- Slalom around the cones.
- Attack step towards the net and shuffle diagonally backwards (3x attack step and 2x shuffle).
- Step under the net.
- Move sideways along the net with your head under the net edge.
- Make a dive diagonally across the court.
- Run around the cone and sprint over the baseline.
- Jog back to the starting position.
Setup
- Divide the court into two lanes.
- Organize players into two groups, each serving within their designated lane.
Execution
- Player serves to her partner on the opposite court and then passes to herself (3 minutes).
- Player passes to herself and sets to the target or her partner as a target in zone 3 (3 minutes).
- Player passes to the target or her partner as a target in zone 3 (3 minutes).
- Player performs an overhand pass only to the target or her partner as a target in zone 3 (3 minutes).
- Perform the same drills as above, but serve cross-court.
Game
- Server aims to serve to a group member on the opposite side.
- Passers must deliver the ball to a group member positioned at the net in zone 3.
- After serving, players rotate positions: server to passer, passer to target, and target to server.
- Scoring: Perfect pass = 3 points, Good pass = 2 points, Okay pass = 1 point, Service mistake = 0 points, Two consecutive service mistakes = -1 point.
- The first group to reach 30 points wins.
Rotation
- After actions, players rotate as follows: A1 to A2, A2 to A3, A3 to A4, and A4 to A1.
Variations
- Divide the game into sets and switch lanes after each set.
- Use a real target instead of players, with coaches judging the passes.
- Warm-up between different System-Exercises
- Divide field in 2
- Groups of 3-4
- A) Block on the net - run to back - attack a ball and block from the other
- B) 3 to 4 balls lying on disc cones, dive for them, then save a long ball
Organization:
- field is divided into 2.
- 2 against 2 & 3 against 3.
- 4 hoops under the net.
Course of play:
- First build-up.
- Save: throw the ball over in overhand throw.
- Catch & throw
- Catch & throw
- Attack.
- Second build-up
- Save: Passing the ball with a collision ball over the net.
- Catch & throw
- Pass
- Attack
- Third build-up
- Save: Jump and after this a collision ball over the net.
- Volleyball contact
- Catch, throw up & pass
- Attack
- Fourth set up
- Save: hit the ball over the net via the ground.
- Volleyball contact
- Volleyball contact
- Attack.
- Setter taps the pass position with the foot (hoop). At 3-on-3 the passer runs in.
- Passing.
Organization:
- Ball cart on site for ball skills.
- Cones are ready for the game of "cone robbery" at the side of the field.
- Tennis balls are ready for 2nd ball agility.
- Each player takes a ball and distributes around the room.
Game flow:
- Cone robbery team A are taggers team B are runners.
- Throw the volleyball up, crash 1X, play up with your right arm and catch the ball.
- Throw the volleyball up, let 1X collide, play up with your left arm and catch the ball.
- Same as 1 but without catching and throwing.
- Same as 2 but without catching and throwing.
- Alternate between using right and left arm.
- Cone robbery team B are taggers team A are runners.
- Take a tennis ball
- Throw up and catch with 2 hands.
- Throw up, clap 1X in front of you and catch.
- Throw up, clap 1X in front of you and 1X behind you and catch.
- Throw up, clap 1X in front of you, 1X behind you and 1X in front of you and catch.
- Same as 1 but throw and catch with right hand.
- Same as 2 but with left hand.
- Throw the tennis ball up with right hand and tap the ground with both hands when the tennis ball hits the ground and catch the ball.
- Same as 4 but with the left hand.
- Same as 4 but without bots.
- Alternate between left and right hands.
- Cone robbery Team A are tickers team B are runners.
- Take a tennis ball in one hand and volleyball in the other.
- Throw them alternately against the wall.
- Throw the volleyball against the wall and pass the tennis ball to the other hand.
- Same as 2 but with the tennis ball against the wall, pass volleyball.
Challenge:
- Dribble with the volleyball while throwing and catching the tennis ball against the wall. As long as possible.
- Batted ball from 2 to 6
- Underhand to 3
- Pen-handed into basket at 4
- Per 2
- Key
- Turn in control key
- Move to back line
- Key to sides or straight to back
- 9M pass to net
- Meanwhile changed players at the net
Organization:
- Players each have a ball and stand ready on the back line.
Game flow:
- Player tries to hit all 4 mats as quickly as possible from position 1 or 5 of the back line
Organization
- Player to serve + any other positions on the field
- 6 players distribute on the field to the fixed lineup.
Course of play
- Storage ball + reception X2
- Downball from trainer to position 5 X2
- Freeball from trainer X2
Start with lineup rotation 1 etc. storage player sometimes changes.
Organization
- players divide into teams of 2
- one player from the same team stands on each side of the field.
Course of play
- Player B moves to a position of his choice on the field.
- Player A passes to player B, who tries to catch the ball.
- The ball is then reversed.
- Save from position float.
- Save from position spin.
- Jump storage float.
Organization
- Players are spread out on half a field in 2 triangles. 1 - 3 - 5 & 2 - 4 - 6
- Position 1 and 2 have a ball.
Course of play
- Ball is played through in a triangle with intermediate touch.
- Ball is played through in a triangle with 1st contact underhand, 2nd contact overhand.
- Ball is passed in a triangle with 1st contact overhand, 2nd contact underhand.
- Ball is passed in a triangle with 1st contact.
- After playing the ball, the red team taps the mat in the middle of the field (drop out pass).
- After playing the ball the blue team follows its ball.
