Volleyballexercises for u20

• Watts relay:
• 2 (or more) groups competing against each other.
• For each group there is a cotton wool and that must be brought from one side to the other by means of a dive and blowing once.
• You may start as soon as the person in front of you taps you

3 players along each side in the field and the reserves outside the field along each side.

• Ball is played in by player of winning team: every person along one side of the net must have touched the ball. The ball must be played behind the 3 meter line.
• Team that makes a mistake runs to the other side, taps the wall and then looks to see where there is room to slide in.

Possible variations:

• Ball must be passed OH/ BH.
• Must be behind the 3-metre line.
• Must be passed over.
• Must be passed from 6.

1 side of the field: 1 player on 2, 1 player on 4 on the 3 meter line (possible reserves)

Other side of the field: 1 player on 2 and on 4 at the net, 1 player on 5 and on 1 (possible reserves)

• Throwing over Players on the 3 meter line on 2/4 are going to throw over the ball in overhand technique to 1 and 5. These players will catch the OH and bring it to 2/4 at the net. After-action: Blocking at the net + diving off after having passed the ball.
• Passing: To 1/5, still bring ball to 2/4. 2/4 at the net go and catch the ball BH in correct technique. After-action: Blocking at the net+ diving off after a hit.

1 person in the middle on the other side of the net:

• Ball is skipped/thrown to 1/5 (make clear choice), 1/5 play ball to center of field(3) 1 meter from net.
• This person is going to play the ball to the one who has not taken a reception. When 1 has taken reception, 5 comes to the net in front and is going to hit this ball to 1. 1 brings this reception back to 3.
• 3 turns to other side by RS stays standing, attacker becomes 3, reserve comes in.
• After-action: block + tap wall

• We play with 3 players on one field
• After passing the ball the player blocks and walks backwards through the ladder to connect with the other players
• on either side of the net.
  • Players play a game in which the ball must be played over the net in one go.
  • After playing the ball, walk forwards to the net and make a block
  • If you get the ball on the ground near the opponent's sideline (trainers referee if it is close enough) the opponent must run around the opponent's field.
  • You can only score behind the 3 meter line/ against the sideline/backline

A few turns on the loose

Knee prevention:

• Squats (2x12)
• Lunges (12 each side)

Back/pelvis prevention:

• Planks (side and straight plank) (20sec each)
• Side stance and leg raises (15x each side)

Shoulder prevention:

• Flat on the floor and arms at 90° and lift (15x)

• Line of attackers on the outside,
• nr 2 throws ball to SV
• No. 1 attacks on the outside, paying attention to the run.
• After that row of attackers in the middle.

Play fanatically in pairs.

Then in 3 teams

• 1 at the net
• other 2 on 2 sides in the back of the field
• B throws the ball to A
• B passes under the net
• A plays the ball UNDER HANDS to C
• C plays the ball UNDER HAND to B
• B catches the ball
• B throws the ball to C
• B passes under the net
• C over the net to A

Running in

• 3 x run
• 3 x run with arms waving
• 2 x sideways
• 2 x cross stride
• 2 x heels-buttons
• 2 x knee lifts

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

Abdominal exercises:

• sit ups
• knees 90 degrees, sit ups and your hands touch under your knee
• knees to the left, up
• knees to the right, up
• lie down, arms swing to your feet
• tap ankles
• planks
• mountain climbers

Practice

• fanatically playing in pairs
• Then player with ball at the net, passes ball on 7 m
• Then at 3 m on top and underhand
• After that at 7 m, at 3 m
• 5 red balls

Throw ball, run, pass and catch

• Row 1 players ready to play ball
• Row 2 players behind trainer with the ball
  • Front pushes trainer ball in hand and joins row 1
• Trainer throws the ball into the field and player from row 1:
  • Runs to the ball, 1x OH and then catch
  • Runs to the ball, 1x BH and then catch
  • Runs towards the ball,,1x OH, 1x BH and then catch
  • Runs to the ball and touches it anyway : dive
• Bring ball to trainer
• High tempo and adapt to the player.

In pairs playing fanatically

Afterwards:

• 1 with ball at the net,
• 1 without ball on the backline, flat on belly.
• Attacker hits the ball, defender defends on 7 meter line,
  • Then short ball on 3meter line.

Two teams: one sits on the ground, the other stands.

The player who is standing must touch the toes of the one who is sitting. He may not hang over the player who is sitting.

To really get warm at the beginning of the training, relays are ideal. My experience is that adults also enjoy them and a bit of competition is always good!

Serve from the other side of the court

The players take turns passing the ball to position 2/3 (here are a couple of catchers).
The catcher catches the ball and brings it back to the TR --> then starts serving again.

Rotation: passer --> catcher --> ball to TR --> serve