Volleyballexercises for u17
Execution
- Pass the ball in pairs.
- Use both overhand and underhand techniques.
Execution
- Divide the team into two groups.
- Have the players form two lines facing each other at the 3-meter line.
- Players pass the ball over the net and then run around the net post to join the other group.
- Place a speed ladder parallel to the sideline.
- Have the players perform a drill through the ladder before joining the line.
- Optionally extend with block jumps, attack passes, or strength exercises.
- The ball must not fall to the ground.
- Communication is essential.
- Optionally add a penalty if the ball falls to the ground.
- Alternate between underhand and overhand passing.
Execution
- Distribute the teams across both halves of the court.
- The coach throws the ball into play.
- The teams pass the ball to each other.
- Every player who has played the ball must touch the backline and then return to the court.
- Start first with catching and throwing. Once that goes well, proceed to real play using an overhead technique or underhand technique.
Four Players Static
- Two servers at the service area, one receiver, one catcher.
- The server serves, the receiver passes the ball to the catcher, who catches the ball and rolls it back to the server.
- Same as static, but the player follows the ball.
- The server becomes the receiver, the receiver becomes the catcher, and so on.
- See four players.
- The server serves the ball and follows it.
- The receiver passes the ball to the catcher.
- The rightmost player becomes the catcher.
- The server shifts to the left.
- The catcher becomes the server.
- If this does not work, one receiver becomes a reserve.
Part 1
- 30 step-ups (step up and down from a bench)
- 15 push-ups (feet on the bench)
- 30 step-ups
- 15 Spiderman push-ups (pull one leg up like a frog while doing push-ups)
- 30 east-west step-ups (right foot on the bench, left foot next to it, then left foot on the bench, right foot next to it)
- 10 squat jumps (bend knees and jump as high as possible when extending)
- 30 east-west step-ups
- 10 squat jumps
- 20 lateral shuffles over 4 meters
- 10 split-squat jumps (jump and bend one knee, alternating knees each time)
- 20 forward and backward sprints over 4 meters
- 10 squat jumps
- After each part, take a short rest and then continue.
Execution
- Set up two gymnastics boxes, starting as low as possible (one layer).
- Place the boxes at a distance equivalent to an attack approach apart.
- Optionally, place marker mats for the approach.
- Jump with both feet onto the first box and land with both hands raised off the box.
- Perform an attack approach to the second box: short, long, connect, take off (rhythm: 1...2.3).
- Note: take off with both feet and swing the arms backward during the large step.
- End on the box with both hands in the air (optionally clap hands).
- Then perform two block jumps at the net. Pay attention to lateral steps and move around the cone.
- The trainer throws a dive ball: slide on the stomach, retrieve the ball, and place it in the bin.
- Join the end of the line for the next jump.
Setup
- 2 teams of 6, 8, 10, or 12 players.
- 1 player on the court, the rest stand behind the end line in the waiting area.
- The trainer introduces the ball into play to court A or B.
- Players may only play the ball underhand.
- After playing the ball, the player steps out and someone from the waiting area takes their place.
- In case of an error, the player ensures ball safety and encourages the team.
- If all players from one team are played out, the other team earns a point.
Execution
- Alternately throw the ball to the partner.
- After throwing, touch the backline and return to the same place.
- When the throwing goes well, switch to underhand passing.
- Later switch to overhead passing.
Execution
- Begin at the end line.
- Run to the first line and touch it.
- Return to the start line and touch it.
- Run to the second line and touch it.
- Return to the first line and touch it.
- Run to the third line and touch it.
- Repeat this pattern, each time going one line further.
Execution
- Distribute the players along the 3-meter line.
- Throw the ball in a zigzag pattern and follow it.
- Start with only underhand passes, then switch to only overhand passes.
- Play underhand on one side of the net and overhand on the other side.
Execution
- The trainer throws the ball from the net.
- Three players lie on their stomachs on the backline.
- Upon a slap on the ball by the trainer, the three players stand up.
- The trainer plays the ball to one of the three players who defends.
- Player number 2 performs a set-up.
- Player number 3 attacks.
- Repeat with the next group of three.
Exercise 1
- Each group of three has two balls.
- Two players stand at the net, a few meters apart.
- The third player stands in the backcourt.
- Players at the net alternately throw the ball at a fast pace.
- The player in the backcourt returns the ball underhand.
- The first ball is thrown deep.
- The second ball is thrown short.
- Throwers stand further apart.
- The player on the sideline throws deep, the other player throws short.
- After a certain number of balls or time, players switch positions.