Volleyballexercises for u19
Team Form
The base team receives consecutive;
The base team receives consecutive;
- Service,
- Attack,
- Free ball, to be handled.
- Scoring 2 out of 3 is a point and turn over, otherwise stay in the same rotation.
- 3 laps of walk-in
- Playing in pairs, peppering
Variation:- Touching the ground 1 hand/2 hands
- Player moves from the pawn at 3 meters to the back, here she plays a pass.
- Player at the net checks, 1x bra, then next ball for the running player.
Variation:- Smash or overhand throw.
- Checking for the pass.
- Checking the pass under the net.
Sparring in varia:
- 2 defenders (or 3)
- 1 setter
- 1 attacker
Long distance: as if playing a service pass.
Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who play the ball to the setter.
Change every 4 minutes.
Why this exercise?
- Prevent injury
- Improve performance
How to do it?
- Activate sport specific muscles
- Stimulate nervous system that means your muscles will respond faster
- Improve range of motion
- Gradually increase intensity
- Increase blood flow throughout the body
Everything 2x to net and back
- Jog forward + back
- Carioca cross legs
- Side shuffles with swinging arms
- Kick-up
- Kick-backs
- Short jumps with armswing
- Full body skips with swinging arms forward and backward
- Twisting lunges with twisting upper body
- Side lunges
- Front swings
- Squad stretch
- Walking ham stretch
- Waling glute stretch
- Walking hip flexor stretch
- Shuttle sprints 80 intensity
- Tuck jumps
Divide the group into 3s
- 1 trio as defence
- 1 trio in the waiting room -> this one comes in for the passer
- 1 trio will serve
Waiters serve alternately, after the serve: waiting room
- Defense, defends the ball -> pass to 2/3 -> TR
- Passer -> waiting room
- Waiting room -> comes in for the passer/defender
Setup:
- One player on the 2/3 who catches balls and throws them to the thrower.
- One player throwing the balls.
- One row behind the back line.
Passer receives ball on 2/3 and joins the back row.
Different ways of passing.
Different ways of passing.
- Trainer throws ball to trio of players standing together at one half of the field.
- Three must pass the ball over the net in three.
- Once the first player has passed, they run under the net and choose a position on other side of the field.
- The player who then plays the ball over the net must play to the person who has just come to the other side of the net.
- Trainer throws ball to trio of players standing together at one half of the field.
- Three must pass the ball over the net in three.
- Once the first player has passed, they run under the net and choose a position on other side of the field.
- The player who then plays the ball over the net must play to the person who has just come to the other side of the net.
- 2 balls on one side.
- Pass ball pos 4, other ball pos 4 a 3.
- Each time the ball is defended towards the passer and passes to the other side.
- After defending, touch the net at pos 2 and move in as passer, then move to the back of the other side !
Ladder
- Sideways movement: 2 through, 1 back !
- Slalom: sideways displacement straight line with double tap
- Slalom: around cone, left & right alternate
- Knee lift: left leg 3x & right leg 3x
- Jumping: exit with an intermediate jump over a cone 2 feet together!
- Jumping: without intermediate jump over cone
- Climbing the ladder with one foot: right in, left knee lift, left in, right knee lift
- Shuffle in & out both sides
- Feet in & out sideways - tap
- Feet in & out sideways Walk in & out backwards
- Pass ball by trainer to Duo
- Defend free net-player out of net and prepare for attack !
- Play for point !
2 fixed passers !
- Serve, defending up to passer and catching.
- After serve --> reserve --> defender --> reserve passer --> serve
If smooth, attack randomly
T plays ball alternating each side.
The goal: play counterattack and score point!!!
If not direct point made, team must do prone position, if right handed point NOTHING and ball will be played in on other side.
