Volleyballexercises for u18

Line up behind the back line. Trainer throws a ball into the field from the opposite field.

1. Ball must bounce between outstretched arms2
. Extend to bounce between arms with 1 knee on the ground (standing still)
3. Extend to bounce between arms with 1 knee on the ground (standing still) and feet pointing in the right direction4
. Extend to OH play on the basket / catcher on the distributor spot (pay attention to continuously stretched arms & sitting low) 5. Extend
to OH play + attack (still coming from a row, but now with 1 game already in the field)

Line up behind the back line. Trainer throws a ball (high) into the field from the opposite field.

1. Ball must be caught with arms extended above head.
2. Extend to catching with arms stretched above head + standing still while catching3
. Extend to catching with arms stretched above head + standing still while catching + feet in right direction4
. Extend to playing BH on the basket / catcher on the distributor spot
5. Extend to playing BH + attacking (still coming from a row, but now with 1 game already in the field)

• Play fanatically in pairs
• Then player with ball at the net, gives ball at 7 m,
• then at 3 m overhand, underhand,
• Then 5 red balls

• Back muscles.
  • Lie flat on the floor with your face down.
  • Place your hands on your back and slowly come up as far as you can.
  • Keep your eyes on the floor.
  • We do this exercise 20 times.
• Abdominal muscles.
  • After the previous exercise, we turn around so that we are lying on our back, face up.
  • Grab your partner and face him.
  • Take a ball and throw it over at the moment you both tighten your abdominal muscles and come up.
  • After this goes well, increase the pace.

• 2 sides spread over 3 meter line,
• throwing the ball over the net to the next player,
• after you throw up,
• touch the back line and get back in position.
• After a few minutes play overhand, then underarm.
• After a while, choose your own position, but always play to the same person.

• 4 or 5 teams.
• 2 at the net 1 ball,
• rv set-up,
• l.f. attacks,
• on 2 or 3 defenders.

• 1 player at the net, 2 player at right back, ready for pass,
• 3 playmaker on the right back. (Attention backwards/equal backwards)
• 1 throws the ball with high arc.
• 2 passes the ball to the front court,
• 3 runs in and catches the ball. (can do 1 turn, can also do 5 turns).
• now expanding to include setup at center where
  • 1 is mid,
  • and after throwing the ball goes to the back.
  • As soon as 3 sets up, catch the ball.
• If necessary expand with hitting.

• trainer throws the ball
• Pass the ball to the trainer
  • player runs to the net,
  • makes an offensive jump,
  • goes under the net, makes a block,
  • then dives to the backline
  • Runs back in sprint
  • and connects at the back
  • Variation: running back with cross passes, etc.
  • Variation: trainer serves a quiet ball.
• Order:
  • pass,
  • Player runs to the net and catches the ball,
  • Gives the ball to the trainer,
  • Runs to the backline,
  • Touch the backline and sprint back to the backline.
  • Variation: with overhand ball

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball behind backline flat on belly.
• Attacker hits ball, defender defends on 7meter line,
  • Then short ball on 3meter line.

• 2 rows of players
  • 1 row on the left back
  • 1 row at the right back
• create with 4 pawns a virtual line where they have to stand behind
• trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orIK (agree on)
• This player passes the ball into the basket.
• bring own ball to the trainer.
• 

• 3 times back and forth in a runner's stride
• 3x back and forth in runner's stride with arms waving
• 2x back and forth in side steps
• 2x back and forth in cross stride
• 1x back and forth heel strike
• 1x back and forth lifting of knees

Cycle of core stability exercises. Plank, side plank, superman, standing superman.