Volleyballexercises for u20

hunter's ball

• Place hats on the corners of a field
• 2 players are the taggers, the rest moves around the field
• the 2 taggers must tag the other players with the ball. They are not allowed to walk with the ball
• By throwing over the ball the taggers can kick off the other players
• If you are tapped or outside the box you are out and you belong to the taggers.

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

Abdominal exercises with the ball:

ball from left hip to right hip, planks 30 sec, lie down with ball and up, mountain climbers 30 sec, feet off the ground ball sideways, planks and jump with feet

lateral lunges, scorpion, hip cross over, inverted hamstring

Playing fanatically

Defend block with dive

• 1 blocks first at the center and then at the left front

• after block turn around and defend attack from 3 back

• then defends (in dive) short ball from 5

• 2 is next

• Turn over:

  • 1 to short ball

  • 3 to blocking

  • 5 to attack

See picture. Take turns throwing the ball. After throwing the ball touch the back line and go back to the same spot.

Throwing good? Then all underhand. Later all above hands.

Trainer throws ball:

1. Pass â€" catch run through (B puts ball in box and joins back)

2. Pass â€" setup â€" overhand play (A plays ball 1-3 B 2, C passes ball in front of himself)

3. Same B. Only now C passes ball to position 2-3 where 1 player will be standing.

Line game

• Trainer chooses lines and numbers them 1, 2, 3, 4, etc.
• everybody stands on the outside line
• trainer calls a number and everyone runs to the line with that number
• repeat a number of times
• then the last one, who comes on the line is out.

Ankles, knees, hips, shoulders, wrists neck loosening

Abdominals:

10x up, 10x teletubbie, 10x tapping feet, legs to left, 10x teletubbies, 10x legs to right, 8x pushups

scorpion, hip cross over, handwalk, inverted hamstring, lunges

Play fanatically

• After that 3 people who throw a ball (long, short, long)
• the other players pass the ball and move well sideways and forwards and backwards
• Stand still while passing
• Then the players hit the balls
• Then hit, short, red ball

To practice jumping make 2 pairs.
It's not about the run up but purely about the jump.

1 of the 2 sits on the ground with the feet straight ahead and the arms spread.
The other jumps for example over the right arm after that over the legs and then again over left arm. (5 rounds and then switch)

Goal: Make a good run

Accent : Both arms go up

• One line on the outside, nr 2 throws the ball to SV, nr 1 attacks
• One row at the centre or at position 2, nr 2 throws the ball to SV, nr 1 attacks.

• Line at position 5
• Queue at position 6
• Thrower throws ball at position 5, pass to SV at position 2-3, set up to position 3
• Thrower throws ball at position 6, pass to SV, set up to position 4
• Attacker gets ball and goes to the back of the line
• Then with a block and block defense

Goal: Block in the right position, hands opposite the striker's arm

Objective:

Be able to set a two-man block

Accent:

Outside player has inside hand facing the ball and the middle blocker has the outside hand placed in front of the ball

Block move without the ball

• Blockers 1 and 2 start on pos. 2 and 4. Blocker 3 at pos. 3
  - Blocker 3 blocks at mid and moves to the right.
  - 3 and 1 form a 2-block on the right
  - blocker 1 turns and 3 takes his place at right front
  - blocker 4 goes to the net and blocks at mid and moves to the left
  - 2 and 4 form a 2 block on the left

• Trainer holds up ball in the middle

• Two players at position 2 and 4 hold up a ball. They have to block there

• Two players throw a ball

• start with throwing extend to attacking
• 4 attacks calmly on 3 over the block of 1 and 2
• 3 pass to SV
• 1 turns around after the block and attacks the middle
• 4 blocks
• 2 and 3 attacking.
• Variation: same on left ; same on right.

Play the ball underarm.

• Accent on foot position (wide and 1 leg before and after the pass)
• Arms straight and still when passing - right leg before and after the pass - step out on the left for the follow-up action
• Also use the knees

Two teams in the length of the field.
Pass the ball at the net 10 times at 6 mtr and the player at 6 mtr passes the ball back.
Coach each other when things are not going well and indicate whether the ball is good or not.

Make 3 or 4 teams (depends on the amount of players).
1 player on 7mtr line and 2 at the net.

• Player 1 plays the ball overhand to player 2 (7mtr).
• Player 2 plays the ball underarms to player 3 (net)
• Player 3 plays the ball overhand again to player 1.

If the exercise is running player 1 can hit the ball overhand (quietly).

• 10x push-ups (may also be on knees)
• 35 sec planking (straight back) 3x with 15 sec rest in between.
• 2 pairs 1 has the ball and stands and the other lies on his back with his feet on the upper legs of the other
  and taps the ball 20 x and then change.
  

• 1 hits a ball to a passer at position 6 who passes to pos 2/3
• player S gives a set-up to position 4, whereupon player 4 attacks straight ahead
• player 2 stands in the starting position block and puts a block on the position where the ball goes over the net

• player 4 retrieves his attacked ball and puts it in the ball pit
• reserve becomes player 4
• after 6 block jumps the blocker changes with player 1 and starts hitting.
• player 1 moves to position 6
• player position 6 becomes player position 4
• player 4 starts blocking

Variations:

• Each good block is a point
• player penetrates from position 1 to position 2/3 and gives set-up