Volleyballexercises for u20

• 4 against 4 on a field up to 7 meters
• Smart play,
• spiked balls

• Play fanatically in pairs
• Then player with ball at the net, gives ball at 7 m,
• then at 3 m overhand, underhand,
• Then 5 red balls

• 2 sides spread over 3 meter line,
• throwing the ball over the net to the next player,
• after you throw up,
• touch the back line and get back in position.
• After a few minutes play overhand, then underarm.
• After a while, choose your own position, but always play to the same person.

• 4 or 5 teams.
• 2 at the net 1 ball,
• rv set-up,
• l.f. attacks,
• on 2 or 3 defenders.

• 1 player at the net, 2 player at right back, ready for pass,
• 3 playmaker on the right back. (Attention backwards/equal backwards)
• 1 throws the ball with high arc.
• 2 passes the ball to the front court,
• 3 runs in and catches the ball. (can do 1 turn, can also do 5 turns).
• now expanding to include setup at center where
  • 1 is mid,
  • and after throwing the ball goes to the back.
  • As soon as 3 sets up, catch the ball.
• If necessary expand with hitting.

• trainer throws the ball
• Pass the ball to the trainer
  • player runs to the net,
  • makes an offensive jump,
  • goes under the net, makes a block,
  • then dives to the backline
  • Runs back in sprint
  • and connects at the back
  • Variation: running back with cross passes, etc.
  • Variation: trainer serves a quiet ball.
• Order:
  • pass,
  • Player runs to the net and catches the ball,
  • Gives the ball to the trainer,
  • Runs to the backline,
  • Touch the backline and sprint back to the backline.
  • Variation: with overhand ball

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

• 3 times back and forth in a runner's stride
• 3x back and forth in runner's stride with arms waving
• 2x back and forth in side steps
• 2x back and forth in cross stride
• 1x back and forth heel strike
• 1x back and forth lifting of knees

Cycle of core stability exercises. Plank, side plank, superman, standing superman.

condition and strength

- 4 to 5 players on the back line
- for A: push-ups10 x
- for B: attack run 5x
- for C: blocking 5x
- for D: sit-ups 10 x

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

Planks 10 sec, hip- cross over 10x, planks 10 sec, scorpion 10x, planks 10 sec, inverted hamstring 10x

Play fanatically

with this exercise the players learn to play 'smart'. just over the net or in the back corners

• Passers on position 5 and 6
• Attacker on the left front side
• sv at position 2-3
• Trainer throws ball to passers
• Passer gives pass to SV at position 2/3
• SV passes ball BH to left front player
• There is a two man block
• Catcher on the opposite side
• on the other field there are 5 hoops
  • 1 in all corners of the field and 1 in the middle of the field
• player runs in and tries to play ball into the hoop
• if successful, SV and playerhave apoint.
• If the ball is blocked, the blockers have a point.
• After 10 attacks change

After 10 minutes we make it more difficult:

A block is added, the outside player closes the block diagonally (left hand at attacker's arm).

The blocker also gets points (touching the ball = 1, killing block = 2).

An exercise for the attacker. The attacker has to be available for a second attack after a block.

First the middle attackers. At the net stand the playmaker (S) and a head blocker (1) ready to block, next to them stands the trainer (T) or player with a ball. Three defenders (4, 5 and 6) are standing at the back of the field.

• The trainer hits the ball, whereupon 1 and S block together.
• During the block the trainer smashes the ball to 4, 5 or 6.
• As soon as 1 is on the ground again after the block, 1 moves backwards for the attack run.
• 4, 5 or 6 defend the ball.
• S gives a setup to 1.
• 1 smashes the ball
• 1 retrieves the ball.
• 2 takes the place of 1 (1,2 and 3 rotate)

Then the outside attackers who for a change will attack on the right. The playmaker (S) stands in the middle and the outfielder (1) stands on the right. Next to them again the trainer (T) and in the field the defenders (4, 5 and 6).

• The trainer hits the ball, whereupon 1 and S block together.
• During the block the trainer smashes the ball to 4, 5 or 6.
• As soon as 1 is on the ground again after the block, 1 moves backwards for the attack run.
• 4, 5 or 6 defend the ball.
• S gives a setup backwards to 1.
• 1 smashes the ball
• 1 retrieves the ball.
• 2 takes the place of 1 (1,2 and 3 rotate)