Volleyballexercises for u17

• 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.

• Make three pairs
• the middle one plays backwards.

• All on the back line
• two walk to the net
• make a block jump
• and go backwards again
• the coach puts the ball in play
• and they set up an attack.

• 5-minute laps around the field.
• Hamstring stretch.
• Ankle stretch.
• Groin stretch.
• Back stretch,
  • Stand tall,
  • step by step, hands on toes, starting with the chin on the chest.
  • Then slowly go down to the toes.
  • When the toes have been touched, slowly lift up and stretch all the way again.
• Planks on two elbows 3x20sec
• Planks on the side 2x20 left 2x20 right
• Push up 2x10
• Abdominals 2x10 Move elbows to knees.
• Warm up with ball

Tens

• play overhead to each other and
• when you have played each time then touch the pawn.

• 1 pass on 2, 

• 2 set-up on 3, 

• 3 BH on 4 - 

• 4 pass on 5 

• 5 set-up on 6, 

• 6 BH on 8 

• etc. Turn over: - 1 runs around the pawn to the position of 2.

  • 1 moves around the pawn to the position of 2 

  • 2 moves around the pawn to position 3 

  • 3 to the other side to the position of 4, etc.

• 1 and 2 both have a ball

• 1 plays underhand to 2

• 2 rolls his ball over the ground to 1 

• etc. VARIATION: pass overhead and roll 2nd ball

• 1, 2, and 3 start in the middle
• C bounces the ball and the players move to their defensive positions.
• C attacks one of the defenders.
• after the defence, set-up and 3 meter attack
• after 5 times a new 3

• A line-up of six players stand in the field.
• On the other side stands the trainer, included if necessary.
• Three players stand at the net with 1-2 balls and one server stands (this can also be the trainer).
• The first ball is served and handled by the 6 players.
• Where the attack is played, the person standing with the two balls at the net, throws the ball back over the net very quickly.
• In this way the attacking cover is trained.
• From this cover, all attackers must of course return as quickly as possible to give support.
• A short run is important.
• You will therefore be training a lot of blocking without actually blocking
• Keep on blocking until the net players have run out of balls, until it is not safe or until they simply cannot play anymore.
• Rotate through a position every so often so that side-out is trained on every position.
• After throwing the ball, the net players should look back to make sure that the previous ball doesn't secretly roll back under the net.

• Two numbers facing each other
• with two balls
• one ball overhead
• the other ball rolling on the ground

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)

• playmaker, attackers, 1 ball
  • SV only plays the ball high outside
    • Attacker hits and retrieves own ball
  • SV only plays the ball fairly flat outside
    • Attacker hits and retrieves own ball
  • SV only plays the ball far outside
    • attacker hits and fetches own ball
  • SV only plays the ball high midfield
    • attacker hits the ball and fetches own ball
  • SV only plays the ball fairly flat at mid
    • attacker hits the fast ball and fetches own ball
  • SV plays the ball just before the 3-metre line
    • attacker hits the ball and picks up own ball