Volleyballexercises for u19

• 3 pass setup + 1 SV
  • pass to playmaker = 1 point
  • sv drops ball in basket = +2 point
  • wrong service = 1 point
  • foul pass =-1 point.
• After 2 services = turn over

• T throws ball to line of passers
• Pass to SV on 2/3
• SV gives a good set up at 52 (outside)
• Offender plays BH to the hoop at position 1
• Then to the hoop at position 5

If it goes well, make it a game, every time you hit a hoop, 1 point

The purpose of the core is that the players can play the ball overhead.

• The players stand in pairs facing each other and play overhead.
• Hands well above the head, from the legs, stretch the body and point to the ball
• The players stand further and further apart.

• Then we form two rows diagonally across the field and we play BH, chase your ball

• 3 teams 1 ball.
• A and B stand at the net and C stands opposite A on the backline.
• A plays ball to C, C plays BH diagonally to B.
• Meanwhile A moves opposite B and then A plays the ball BH to C.
• After 20 x passes turn over

Playing in pairs fanatically.

Block defend with dive

• 1 blocks first at the centre and then at the left front.

• after the block, turns around and defends back the attack of 3.

• then defends (in dive) short ball from 5

• 2 is next

• Turn over: 1 to short ball, 3 to blocking, 5 to attack

• Watts relay:
• 2 (or more) groups competing against each other.
• For each group there is a cotton wool and that must be brought from one side to the other by means of a dive and blowing once.
• You may start as soon as the person in front of you taps you

3 players along each side in the field and the reserves outside the field along each side.

• Ball is played in by player of winning team: every person along one side of the net must have touched the ball. The ball must be played behind the 3 meter line.
• Team that makes a mistake runs to the other side, taps the wall and then looks to see where there is room to slide in.

Possible variations:

• Ball must be passed OH/ BH.
• Must be behind the 3-metre line.
• Must be passed over.
• Must be passed from 6.

1 side of the field: 1 player on 2, 1 player on 4 on the 3 meter line (possible reserves)

Other side of the field: 1 player on 2 and on 4 at the net, 1 player on 5 and on 1 (possible reserves)

• Throwing over Players on the 3 meter line on 2/4 are going to throw over the ball in overhand technique to 1 and 5. These players will catch the OH and bring it to 2/4 at the net. After-action: Blocking at the net + diving off after having passed the ball.
• Passing: To 1/5, still bring ball to 2/4. 2/4 at the net go and catch the ball BH in correct technique. After-action: Blocking at the net+ diving off after a hit.

1 person in the middle on the other side of the net:

• Ball is skipped/thrown to 1/5 (make clear choice), 1/5 play ball to center of field(3) 1 meter from net.
• This person is going to play the ball to the one who has not taken a reception. When 1 has taken reception, 5 comes to the net in front and is going to hit this ball to 1. 1 brings this reception back to 3.
• 3 turns to other side by RS stays standing, attacker becomes 3, reserve comes in.
• After-action: block + tap wall

• We play with 3 players on one field
• After passing the ball the player blocks and walks backwards through the ladder to connect with the other players
• on either side of the net.
  • Players play a game in which the ball must be played over the net in one go.
  • After playing the ball, walk forwards to the net and make a block
  • If you get the ball on the ground near the opponent's sideline (trainers referee if it is close enough) the opponent must run around the opponent's field.
  • You can only score behind the 3 meter line/ against the sideline/backline

A few turns on the loose

Knee prevention:

• Squats (2x12)
• Lunges (12 each side)

Back/pelvis prevention:

• Planks (side and straight plank) (20sec each)
• Side stance and leg raises (15x each side)

Shoulder prevention:

• Flat on the floor and arms at 90° and lift (15x)

• Line of attackers on the outside,
• nr 2 throws ball to SV
• No. 1 attacks on the outside, paying attention to the run.
• After that row of attackers in the middle.

Play fanatically in pairs.

Then in 3 teams

• 1 at the net
• other 2 on 2 sides in the back of the field
• B throws the ball to A
• B passes under the net
• A plays the ball UNDER HANDS to C
• C plays the ball UNDER HAND to B
• B catches the ball
• B throws the ball to C
• B passes under the net
• C over the net to A

Running in

• 3 x run
• 3 x run with arms waving
• 2 x sideways
• 2 x cross stride
• 2 x heels-buttons
• 2 x knee lifts

Loosening ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises:

• sit ups
• knees 90 degrees, sit ups and your hands touch under your knee
• knees to the left, up
• knees to the right, up
• lie down, arms swing to your feet
• tap ankles
• planks
• mountain climbers

Practice

• fanatically playing in pairs
• Then player with ball at the net, passes ball on 7 m
• Then at 3 m on top and underhand
• After that at 7 m, at 3 m
• 5 red balls

Throw ball, run, pass and catch

• Row 1 players ready to play ball
• Row 2 players behind trainer with the ball
  • Front pushes trainer ball in hand and joins row 1
• Trainer throws the ball into the field and player from row 1:
  • Runs to the ball, 1x OH and then catch
  • Runs to the ball, 1x BH and then catch
  • Runs towards the ball,,1x OH, 1x BH and then catch
  • Runs to the ball and touches it anyway : dive
• Bring ball to trainer
• High tempo and adapt to the player.