Volleyballexercises for u17

• Storage-Reception exercise
• Targeted serve to position 5-6
• Set-up to position 4, followed by attack (street) and drop ball.
• Reception players and setter move to cover and defend the ball high, centrally in the 3-meter zone.
• Best to provide spare balls to keep the pace high!

• Service at position 1
• Pass on position 5/6 to playmaker
• Playmaker returns to the sideline
• Passer passes to the playmaker.
• Set-up to the outside, attack to position 5
• After service the server goes to defend

During home practice with 3 people, change after 10 services

During regular practice continuously rotate, and play on both left and right side of the field.

• Leg swing 20x forward left and right
• Leg swing 20x sideways left and right

• Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x

• Plank: 30 sec
• Side plank: both 30 sec
• 15 sit-ups both sides
• 15 push-ups
• 10 burpees

• Stomp, slowly build up to 100% and loose to sprint

Form pairs,

• Each pair has 2 tennis balls and holds the tennis balls with outstretched arms
• The other player stands opposite, with his hands above the hands of the person with the tennis ball
• The person with the tennis ball drops one of the tennis balls, while the other person tries to catch it before it hits the ground.

Supplies: A stick about 2.5 meters long and 1 to 2 cm thick.

• The group gets the assignment to put the stick on the ground but it has to stay horizontal.
• The group stands up straight (see drawing) and stretches both forefingers to the front at shoulder width and the upper and lower arms are at an angle of 90 degrees.
• The trainer places the bar on the forefingers pointing forward.
• From this position, the group should try to bring the bar down to the ground.
• The bar must remain horizontal and not be raised or lowered on any side.
• The bar should not be grabbed either!

• Make groups of three, one with the ball.
• One throws the ball over the net into a 3x3m square, the passer stands in that square and passes the ball to the net where it is caught.
• Provide a second ball for a faster game.
• After ten balls turn around.
• Possibly start with catching then build up to playing.

In pairs

• Someone at the net (player A),
• Someone on the backline (player B)
• After each task with the ball, the players get a strength/physical exercise, alone or in pairs.
• (This happens when the players have also switched between themselves).
• After this, the players on the back line move on. This way you always have a different warming-up partner.
• Player B lies on her stomach on the back line, player A hits the ball, at this moment player B jumps up and tips player A, player B tries to defend the ball.
• After 10 hit balls, change.
  • Legs crossed and 15 sit-ups

• Player B lies on her stomach on the back line, player A hits the ball, at this moment player B jumps straight attacks player A, player B tries to defend the ball.
• After 10 lucky balls, change.
  • 10 blocks against each other's hands.

• Player A attacks to player B, player B defends and player A attacks again.
• After a certain time, change.
  • Belly on 3m, straight, attack, belly 3m. 6x

• Player A chooses, short ball, far ball, attack, ... Player B defends everything, after a certain time change.
  • Sprints around the field

Across the field do the following exercises repeat everything 2 times.

• Loose arms in a dribble, forwards and backwards.
• Toes in, toes out.
• Hopping.
• High jump.
• Bounce, make very small skipping movements.
• Knee hugs.
• Lift your knee.
• Lateral knee lifts.
• Hopscotch, fast hopscotch.
• Skater, skating movements.
• Volleyball shuffle, left and right.
• Sumo shuffle, kind of jumping jack but sideways.
• Karaoke, cross passes but the leg that goes in front over the other leg goes up.
• Backwards hip rotation, hip rotation from the inside to the outside and stepping out backwards in a lunge.

• All team members line up and run in circles around the room.
• Every time the trainer blows the whistle, the person in the back must run forward.
• This continues until everyone has run forward once.

• Four players stand in a square, play around and turn their bodies well in the direction you are playing to.
• Play anti-clockwise, making sure the right foot is in front

• This can be done in threes or fours.
• One player in the middle for threes, two in the middle for fours.
• Two players have a ball, one near the net and one near the back line.
• Player (red) in the middle stands a maximum of two meters in front of a player with the ball.
• Player with ball throws to centre, who passes back and moves to other player who just threw the ball.
• Next player throws ball to centre player (white), who passes back, then moves to other player.
• After ten passes change position.
• In a four-team team, two players in the middle who pass at the same time and change position to pass.

• Two players with a ball at the net, about three-four metres apart.
• Two players at about six meters, each facing a player with the ball.
• Players at the net throw a ball at the same time, players in the back pass at the same time.
• Then move sideways to the other position.
• Net players pass the ball again simultaneously, passers pass back simultaneously and move again.
• Change after twenty passes.