Volleyballexercises for u20
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.
2 groups
- Group 1 serves.
- Group 2 provides service pass.
After each pass position turn to the right and the rightmost player turns to the left.
Variation:- Group 2 moves backwards from 3 meters to receive service
- Ball is played to setter/TR.
- Catch ball.
- Ball is rolled to group 1.
- Variation: 2nd ball.
- Variation: Same exercise now with 2 outfield players.
Service/pass/attack outfield players. - Variation : 2nd ball. The whole exercise revolves around the quality of the service pass. Another goal is the movement of the other players.
- Followed by a high intensity exercise.
- Three players and one regular setter process the service of the trainer, play out the rally.
- Other players pick up balls.
- 3 against 4 or 3 against 3
- TR starts the rally with a service.
- 3 laps of warm-up running
- 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.
- Trainer plays ball in to duo on opposite side
- Attack is built up and passed on technically
- Attacker disappears to substitute,
- Reserve comes in to pos 6,
- 6 to 5,
- 5 to blocker (out of the net)
- Same at the other side
- After 5 minutes change of passer
- Volleyball over benches
- 2 against 2 or 2 against 1
- Hit it just once
- Matches over 2 winning sets to 10 points, at 3rd set to 5 points
- 3 points for 2-0 score and for 2-1 it is 2 points for winning team and 1 point for losing team
- Winning teams against each other