Volleyballexercises for u20

- 1 defender starts behind the back line
- C plays high ball in the field
- 1 comes in and plays overhead to S
- S sets up backwards to 4
- attack straight ahead, attacker gets the ball
- 1 becomes attacker and 2 defender

SETS UP THE BASKET (BLOCK IDEA)

• Player A throws/strikes the ball towards player C.
• Player C passes the ball to player B.
• Player B sets up the ball.
• Player C attacks.

Goal: try to attack/play 3rd ball on the mats (straight or diagonal).

After each ball move one place in your own group.

Extension: When there are enough players one could also choose to place a block.

3 players at the net at equal distance from each other (1, 2, 3, 4).
3 players on the backline (A, B, C, D).

• Player A plays BH to player 1,
• player 1 plays BH back,
• player A plays BH to player 2,
• player 2 plays BH back,
• etc.

The moment player A plays to player 2, player B starts playing BH to player 1, etc.

• 3 teams 1 ball.
• A and B stand at the net and C stands opposite A on the back line.
• 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

One scapegoat is appointed, this scapegoat must try to catch the other players within the yellow lines.

• Has the ticker ticked 3 players? Next ticker!
• The whole volleyball field is the playing field.
• In the middle of the field the net hangs about 40 cm above the ground (do not tighten the bottom line for safety reasons).
• The players and tickers can dive under the net to get to the other side of the court.

First, a quick turn in.

1 playmaker

1 "false-dead" in the other half

1 attacker without ball

The rest with the ball line up behind the attacker.

• Number 1 with the ball throws to the playmaker, who gives a set up and the attacker tries to score.
• The sham is going to try to pass and catch the ball, if he succeeds, the attacker is "dead" and has to take over the place of the sham who may now join the line.
• If the attacker scores he will get the ball and join the back of the line.
• This continues until there is only 1 attacker left, if he scores again, he or she is the winner.
• The last ball is thrown by the trainer.

This exercise is fun to do and gives a lot of fun and competition! Relays in general already create competition.

What this exercise also wants to mimic is the stress factor that a serve brings.

The players are divided into equal teams and lined up on the serving area of the same court. The first player of a team serves and retrieves his ball. After the next player is tapped, this one serves, and so on.

It is important for a player to serve quickly, but it must also be flawless, otherwise the ball must be retrieved and served again!

Needs:

• A minimum of 6 players
• As many balls as there are teams

• Player A throws/strikes the ball towards player C.
• Player C passes the ball to player B.
• Player B sets up the ball.
• Player C attacks.

Goal: try to attack/play 3rd ball on the mats (straight or diagonal).

After each ball move one place in your own group.

Extension: When there are enough players one could also choose to place a block.

- 1 and 2 hold the net 
- C plays ball in the backfield
- 1 defends on 2
- 2 sets up on 1 
- 1 hits placed to the left or right back
- 3 and 4 the next

• 2 rows per field
• 1st row has ball which is thrown over the net
• 2nd row holds a ball for the 3rd person. When it is his turn he throws his ball over the net when the other ball is played on the other side and then plays the ball from the other side over the net as well.
• Continue until the ball falls

To make it more difficult more balls can be brought in or assignments can be given.

What this exercise also aims to mimic is the stress factor that a serve brings.

The players are divided into equal teams and lined up in rows on the serving area of the same court. The first player of a team serves and retrieves his ball. After the next player is tapped, this one serves, and so on.

It is important for a player to serve quickly, but it must also be flawless, otherwise the ball must be retrieved and served again!

5 rounds

Roll ball and stop

• Row 1 players ready to stop ball
• Row 2 players behind row 1 with the ball
• Player 2 rolls ball and player from row 1:
  • Stops ball with right hand
  • Stops ball with left hand
  • Stops ball with foot
  • Runs around and sits in front of the ball and lets the ball roll between the legs
  • Runs around it and lies down in front of the ball, holding it still with outstretched arms
• High tempo!

Loosen ankles, knees, hips, shoulders, wrists, and neck

Abdominal exercises:

Lying flat with elbows towards ceiling, 20 x up with head and shoulders, hands over the knee, legs in the air with your arms beside your buttocks up, legs bent ankles tap left elbow and right leg, then tap knee, right elbow and left leg, then tap knee

Planks 30 sec, hip cross over, planks sideways, scorpion, planks sideways, lunges

Play fanatically

LOS CALLS

• 2 rows of players
• 1 row at the left back
• 1 row at the right back
• 1 SV
• create with 3 pawns a virtual line where they have to stand.
• coach stands at the other side of the net and throws the ball somewhere in the field
• 1 of the 2 front rows calls LOS and plays the ball to SV
• This one becomes the new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows