Volleyballexercises for u18

1. Take a large step forward with your right foot from an upright position
2. Put your left hand on the ground, at a shoulder's width distance beside your right foot, and divide your weight over your left hand and right foot.
3. Bend your right arm, and bring your right elbow to the ground between your left hand and your right foot.
4. Put your right hand next to your right foot. Do this on the outside, and not on the side here you previously had placed your elbow.
5. Raise your hips, stretch both legs, and have your right foot point upwards.
6. Return to the starting position and repeat the same movement with your left foot and right hand.
7. Repeat these movements a number of times

• Make trios
• Each trio has a ball.
• Player in the middle keeps running an 8. Every time this player comes in the middle, a ball is thrown:
  • A throws (or plays overarm) the ball to B (in the middle)
  • B throws the ball underhand back to A and then runs around A until he is back in the middle.
  • Meanwhile, A plays the ball to C
  • C returns the ball overarm to B.
  • B plays the ball underhand back to C and then runs around C until he is back in the middle.
  • Enz.
• after 2-3 minutes the player in the middle is changed. 

Variation: 

• To make it simpler, player A and C can throw instead of playing overarm. Could be underhand throwing/catching or overarm throwing/catching.
• To practice standing still when playing/throwing, player B can throw and catch underhand.  

Divide over 3m line. Throw ball in zig-zag pattern and follow. See picture.
Later, play underhand, only overarm. One side of the net underhand, other side overarm.

Make 2 or 3 lines on the end line.
Goal: service has to be correct!! 

• The first of each line serves the ball and picks it up again.
• The next can only serve when tapped.
• If the ball is served into the net, the ball has to be picked up and served again.

Which line has a 100% service score???

• The trainer puts the ball on the middle line.
• On the end line on both sides of the net is a line of players.
• At the trainer's signal, the run to the ball, who has it can keep it.

Which team collects the most balls

Service pass training for 4 to 12 persons
4 persons:
2 servers on the service spot .
1 passer
1 catcher
(static) Server serves, passer passes the ball to catcher, catcher catches the ball and rolls it back to the server.
(dynamic) same as static, but then the involved player walks after the ball. (server becomes passer, passer becomes catcher, etc.)

6 persons.
2 servers
3 passers
1 catcher
(Static) see four persons
(dynamic) server serves the ball and walks after his/her ball.
Passer passes the ball to catcher. The most right player becomes catcher
Server moves in from the left. Catcher becomes server. If this does not work, 1 passer becomes reserve.

• 5x push up (can also be done on knees)
• planking (straight back) 3x with 15 sec. rest in between.
• lie down on your back, cycle for 1 minute
• 10x entire stomach exercise 

• Everybody 1 ball, and hit the wall via the ground.
• Hit the ball so clamp wrist around the ball.
• Think about exit and raise both arms in the air.

• 3 to 4 players, 1 ball, entire field 3 to 4 players
• Lower net, and then match hitting ball over the net
• The other is trying to catch
• The ball can bounce 1 time and the other tries to catch (can also catch immediately)
• After catching, throw to other player and smash again
• If the ball is not caught, you have a point

• Is allowed 3x for yourself
• No bonus points for 3x playing
• serve normally
• half field
• antenna in middle of the net
• end line at around 3 m
• this exercise teaches them to:
  • play smart, short, etc
  • properly assess in and out
  • on responsibility!
• Go forward immediately after serving, otherwise the ball will be on the ground right over the net
• train forward to move backwards, and immediately position after playing! Emphasize this

• 2 players, each have their own ball
• 1 of 2 players is the boss, the other follower (later reverse this)
• You start simple and you can expand with various difficulties

1. if the boss throws the ball with a bounce, the follower throws the ball on breast height to the bass
2. if the boss throws the ball on breast height, the follower throws the ball with a bounce.
3. More difficult: if the boss puts down the ball, the follower also puts down the ball, and both walk to the ball of the other, boss throws bounce or breast ball etc
4. More difficult: if the boss throws the ball in a high arch, then:
   • the follower first throws his own ball in the air
   • catches the boss' ball
   • immediately throws it back
   • catches his own ball

• after a while, change all bosses and followers

• 2 lines of players
  • 1 line left in the back
  • 1 line right in the back
• create a virtual line with 4 cones behind which they have to line up
• trainer is on the other side of the net   and throws the ball somewhere in the field
• 1 of 2 most front in the line callsLET GO or IK (agree)  
• this player passes the ball over the net to the previous player
• a round of catching for the next
• If you did not have the ball, join the shortest line
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