Volleyballexercises for u21

• Start on back line
• Walk to 3 meter line
• Move to the back line
• Walk to 3 meter line + offensive run
• Under the net
• 4x blocks with displacement
  1. Short pass sideways
• Roll backwards
• Walk to back line
• Return to starting point

First time: no command - just returnSecond
time: lift knees while returningThird
time: heels against seat while returningFourth
time: sideways movement facing curtainFifth
time: sideways movement facing wall

• 3 passers in the field
• playmaker on the right front
• middle and outside attacker
• 3 servers
• 2 blockers
• It's all about the pass.
• You may not be able to attack the ball.
• The exercise is about passing the ball.
• After 15 balls you can change positions.

• 4 cones in the corners, 1 central base to which the player always returns.
• The player moves to one of the cones and plays the ball back OH, the intention is to recover the ball well.
• Short and quick ball changes.

• 3 laps around the field
• divide into 4 teams.
• plays on half a field within 3 meters. every time you have touched the ball you sprint to the back line.
• The 2 teams on each side of the field are joined together.
• The exercise must be run, so don't score yet.
• First above hands, then hitting from position and then hitting from jump.

1. (everyone has their own ball) you are going to pass the ball for yourself underarm with the right technique.

• You are going to pass the ball underarm by using the correct technique.
• Now you are going to do the same but now with upperhands as well.

2. make pairs. per pair 1 ball

• 1 person stands at the net and throws the ball to the passer. The passer passes the ball with the right technique into the hands of the thrower.
• After 15 good passes you switch.
• throw meter left and right 10 times and then change again.
• The same but with overhand.
• Pass the ball without catching it.

SIDE 1: 1 player position 5 - rest of the players reserve along the sideline (3
)SIDE 2: 1 person storage position 1 - 1 person position 6 - 1 person position 5 (4)

1. EXERCISE part 1

• 2 serves to position 5
• 1 raise to position 6
• 1 serve to position 1

Each player does the exercise 4 times, then change.

1. EXERCISE part 2:

• From 1 to 1
• From 5 to 5
  
  

Each player does the exercise 4 times, then change.

1. With ball in the corner on position 1 and 5
   
   

• Key to center
• Key from center to position 4 and position 2
• Catch for bots

1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5

• Pass to the centre
• Pass from centre to position 4 and position 2
• Catch

1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5

• Position 4 and 2 play short type ball

1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5

• Position 4 and 2 play attack 2x

• Attacking and blocking 12 players
• Players A with one ball simultaneously play the ball to S at 2/3
• At that moment A4 with B1, B2 with B3, and B4 with A3 jump for a dry block
• S play a set-up to position 4 where A4 and A3 attack along or through block B1 with B2 and B3 with B4
• Position changes S are fixed playmakers; the five on their own side rotate through (chase the ball).

• High knee hug for balance --> pull your knee up with your arms to your chest and stretch your other leg on your toe

• Quad stretch --> foot to buttocks with help of opposite arm and stretch other arm in the air and opposite leg on toe

• Sumo shuffle --> shuffle with arm swing

• Lateral lunge shuffle --> 2x shuffle, lateral left/right flexion, then right/left flexion

• Hopscotch --> quick hopscotch movement, 1-left, 2-joint, 1-right, 2-joint, etc.

• Atlas --> pull your knee up with your arm and stretch your other leg on your toe, step out with a big step and bend your knee, swing your arm up and turn your torso to the back

• High skips --> jump up on 1 leg and land on this leg, swing opposite arm up with the jump

Red player performs exercise.
Blue players hand in balls.
Perform course 2 or 3 times in a row.

• Ball is handed in --> reception --> attack after pass distributor
• Block
• Diving to the backfield
• Defending reception + technical attack of playmaker
• Attacking move
• Reception + attack at three meter

• Start on back line in position 1.
• Sprint to the 3 meter line, then backward to position 6, sprint to the 3 meter.
• Shuffle to position 5 and sprint to the net.
• At the net, block jump to position 4, move sideways, hands high.
• Block jump at position 3 and block jump at position 2.
• On the opposite side of the net attack run at position 4, 3 and 2.
• On the side of the field, do 10 sit-ups.
• Sprint around the field back to position 1.

• Trainer stands on position 3 at the net.
• Players enter the field in threes on the same side of the net.
• On position 1, 6 and 5, where they stand in the usual defense position.
• 1 person of the trio plays the ball to the trainer, and trainer taps / hits / plays a ball into the field.
• Players must keep ball off the ground and continuously play back to trainer.
• Rally continues until ball falls to ground, then other trio turns in.