Volleyballexercises for u20
- 2 trios, 1 on the service field and the other on the other side.
- Service, pass and attack on 3m (out of position).
- Defend and play with only 3m attacks.
- In case of more than one trio, rotate through.
- It is possible to have a reserve trio on each court.
- Organization:
Make trios.
1 trio is on field A and 1 trio on field B.
On both fields one trio is on reserve
Trainer with the balls is on field B.
- Execution:
Tr. "serves" the ball to field A: pass-set-up-attack
On field B the ball is defended and caught in max 3 contacts
Ball is placed in the ball pit
After the service pass the trio runs on to field B and becomes a reserve
The trio on field A becomes a reserve on field A.
Immediately after the action the reserve trios enter the field.
- Expanding:
Now 2 trios on field B
Loop becomes: fitting trio becomes blocking trio
Blocking trio becomes defending trio
The defending trio becomes reserve on field A
The reserve on field A passes and attacks
- Organization
2 teams. 1 on each field.
Line up at 7 m intervals.
Front player has the ball.
- Execution
1st ball is thrown over the net and the 1st player on that field plays the ball overhand over the net again.
The direction does not matter.
Then the 2nd player is going to play this ball overhand over the net as well.
All players rejoin behind their own line.
If the ball falls to the ground or into the net, a point is earned.
Immediately throw the ball over the net again.
At 15 points there is a winner.
When there are more players add extra tasks (like a block jump or a dive).
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups
Organization:
- Trainer with ball carrier at position 5/6.
- Players at 5 and other field also at 5 with 2 backups.
Execution:
- Trainer throws the ball up and the player hits that ball to position 5 on the other field.
- Player there passes the ball and the attacker tries to catch the ball.
- Passer joins behind with "attackers" and backup becomes passer.
- "Attacker" becomes backup.
This exercise trains the split step.
- Players line up behind the back line.
- Trainer or player stands at the net.
- One by one the players walk in from the back line.
- When the trainer hits the ball, the player makes a split step.
- Then they get the ball on a random spot next to or in front of him.
- Player passes back and retrieves ball if necessary.
- After that the player closes in at the back.
Organization
- 2 players on p5 and p6
- Catcher on p2/3
- 2 server on p1
Execution 1
- Service on p5 or p6
- Pass to p2/3 and catch. Roll the ball to P1.
- After 5x good passes, the passer changes to catcher and a server comes to pass.
- The receiver starts serving.
Execution 2
- No more catching, but setup to 4 and catching there.
Blue servesRed passes
to 2/3 (catcher)
ROTATION
to 2/3 (catcher)
ROTATION
- Blue
- After the serve
- Waiting room red
- Red
- After the pass
- Catcher
- Catcher
- Serve
See drawing
4 players on 1 side for intensive 2 times to do , on the other side 4 players for strength for 2 minutes then swap
4 players on 1 side for intensive 2 times to do , on the other side 4 players for strength for 2 minutes then swap
- 2 min intensive (ladders + attack - block - block + hoop + attack + sideways movement cones + bench )
- 2 min power with heavier balls ( 4 exercises x 30 sec. )
- Throwing/playing the ball and then chasing it
- Divide the group into pairs
- Of which one pair at the other side (serve)
- 1st team is ready for the pass.
- After the serve the first server goes to the other side,
- After the serve, the 2nd server joins the 1st server across the court.
- Defenders: build up an attack, ball must be in threes
- The pair that defended/attacked
- Serving
- Ball in storage
- Pass to duo
- Defense - pass - attack
- Side of the serve, shifts one pos after every ball !
