Volleyballexercises for u19
Team Formation
- The trainer serves the ball.
- The team defends, sets up, and executes an attack.
- The trainer then throws another ball into the field.
- Players must therefore be ready quickly.
Execution
- The trainer stands at the net with a ball.
- Three players enter the court each time.
- The trainer hits the ball towards the defenders.
- The defenders pass the ball back to the trainer.
- The defenders immediately get ready again to defend the next ball.
- If the ball hits the ground, a new group of three players enters the court.
- The pace is high.
Execution Side A
- Team formation, other players on the opposite side.
- Service from side A.
- Team on side B must tip the first two attacks.
- The third attack can only be hit.
- Tip to places that are critical in the defence.
Execution
- Serving is done simultaneously on both sides (or as simultaneously as possible).
- The defender provides the pass towards the setter position (position 3).
- At the setter position (position 3), the ball is caught.
- Players move along the blue lines.
- For larger teams, players can be added to the waiting area.
- With more than 10 players, the speed of the exercise is lost.
- Ensure good serve reception.
- Serves must be straight, but the server should aim to score.
- The passer is not well-trained if they only receive easy balls during training.
- The serving pressure can naturally be increased during the exercise.
Execution
- Work in pairs and play with enthusiasm.
- Player 1 stands with a ball at the net.
- Player 2 lies flat on their stomach behind the baseline without a ball.
- The attacker hits the ball.
- The defender defends at the 7-metre line.
- Then, a short ball follows at the 3-metre line.
Setup
- Divide the group into two. One player stands with a few balls at the pole.
- One setter stands at the net to distribute the ball.
- Each defender has a ball, except one. So if there are four defenders on the court, three have a ball.
- The player at the pole sets the ball to the setter.
- The setter plays the ball (initially easy) to a random defender with a ball.
- This defender first throws their ball to another defender without a ball and then passes to the setter.
- The setter immediately plays another ball to a different defender with a ball.
- Regularly switch players and positions.
Objective
- Put pressure on the opponent with service and attack.
- Handle easy balls and quickly set up an attack.
- The coach throws the ball to the team of six players.
- The team of six builds an attack and must score from the rally pass.
- The team of four tries to prevent this by blocking and defending.
- Teams switch when the team of six scores 5 points.
- Each score by the team of six: 1 point.
- Each ball defended or blocked by the team of four: 1 point deduction.
- Each incorrect rally pass: 2 points deduction.
- Take responsibility.
- Get under the ball and play precisely.
- Make the pass, then move for the attack.
- Recognise and seize opportunities.
Execution
- The entire team sits against the wall.
- The first player runs from the wall to the net and back, then sits against the wall again.
- Only then can the next player start running.
- They may only stop once the entire team has run back and forth once.
- Repeat the exercise, but replace sitting against the wall with planking.
Objective
- Improve fitness and strength
- Warm-up
- Crack a code by completing different tasks
- Divide the group into two teams.
- The trainer creates a code consisting of ten digits, for example, (24 32 14 21 33).
- The players perform the devised exercises in a specific order. For instance, if they think the first digit is 3, they do exercise 3.
- After completing the exercise, they go to the trainer, who indicates whether the digit is correct or incorrect.
- If the digit is correct, they attempt to guess the next digit. If the digit is incorrect, they must perform another exercise, for example, exercise 4, to guess the correct digit.
- Exercise 1: 5 push-ups
- Exercise 2: Run the distance between the backline and the centreline three times
- Exercise 3: Block in different places/positions 5 times
- Exercise 4: 1 sliding dive towards the centreline, another sliding dive towards the backline
- The team that cracks the code first wins.
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.
- On one side, parallel to the sideline, there is an agility ladder. Players perform an exercise through the ladder before joining the line.
- Expand with block jumps, attack approach, or strength exercises.
- Alternate between underhand and overhand passing.
- The ball must not fall to the ground.
- Communication is crucial.
- Optionally, add a penalty if the ball falls to the ground.
Execution
- Divide the group into two teams on either side of the three-meter line.
- Throw the ball over the net to the next player.
- After throwing the ball, touch the back line and then return to your position.
- After a few minutes, switch to overhead passing.
- Then proceed to underhand passing.
- Over time, choose your own position, but always play to the same person.
Execution
- Defender 1 starts behind the baseline.
- The coach plays a high ball into the court.
- Defender 1 moves in and plays an overhead pass to the setter.
- The setter sets the ball backwards to position 4.
- The attacker hits straight and retrieves the ball.
- Defender 1 becomes the attacker and defender 2 takes the defensive position.
- With blocking.
- With middle attackers.
- With outside attackers.