Volleyballexercises for u20

• 10x push-ups (may also be on knees)
• 40 sec planking (straight back) 3x with 15 sec rest in between
• lie on your back, 1 minute
• 10x whole belly exercise

1 - dive to 3 metres
2 - attack jump with stroke movement
3 - block on mid and left 
4 - block at the same time as 3 block, get out and dive to the back line 2 times 
     (left, right)
5 - low defence to 6 over the backline
6 - sprint back
 3 times around

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

Abdominal exercises

sit ups, ankle taps, legs up, foot taps, knees to the left- sit ups, knees to the right- sit ups, hip cross over, Scorpion, planks left, planks right, planks

Play fanatically in pairs

• Player 1 is ready at the first pawn
• Then runs quickly around all the pawns sideways
• After the last pawn, sprint to the front where a ball is thrown by the trainer at around 3 metres.
• This ball must be passed from a standing position.

With more than 6 players, set up the track twice and let a teammate throw the ball in turns. Otherwise they stand still too long. Run the course 2 times.

• 6 times to the net (forward and backward)
• 2x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks straight up 2x times
• 2x back and forth sitting low in defensive position
• 2x cross pass back and forth.

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

• Teams of 3,
• play 3 against 3.
• Each player may touch the ball once and the ball must be played 3 times.
• Every team that enters the field has a ball, which also goes into the field.

• Batting on both sides of the net,
• expandable with defense and blocking (1 man)

• side A: team set-up, other people on the other side.
  • Service from side A
• Team on side B must hit the first two attacks,
• 3rd attack may only be hit,
• Puncture where critical in defense.

• 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