Volleyballexercises for u21

You go in the running pass to the net and back to the back line.

• To the net you swing your left arm forward and back to the baseline your left arm back.
• Now you do the same as step 1 but with your right arm.
• Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
• Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
• You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
• Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

• Split the group into pairs.
• The pairs will work through a number of stations, where different tasks have to be performed.
• Station 1: A slalom through several poles, with an underhand pass at the end of the slalom.
• Move as fast as possible between the poles.
• Station 2: One player lies down on the backline, while the other stands at the net with the ball.
• Player at the net hits the ball.
• Player in the backfield then stands up, and defends a hit ball at 7 meters, or a prik ball at the 3 meter.
• Station 3: Player stands in front of a trampoline, behind player 1 stands a second player with 2 tennis balls.
• One tennis ball is thrown into the trampoline, player 1 catches it before it hits the ground.
• The second tennisball is thrown quickly after it.
• Station 4: Simple, good block jumps, paying attention to the technique.
• Station 5: Reflex training: player stands with arms outstretched, a ball in each hand.
• Player 2 faces the other player, and reacts to the release of one of the balls.
• Do not make the distance between players too great to begin with.
• Each station has a working time of 1 minute.

• 1 player with ball at the net, 2 without ball on the 3 meter line.
• Nets player plays ball BH halfway the field and no.1 shuffles backwards and plays back BH.
• Then no.2. etc.
• Change 3 times after that
• 1 player at the net and 2 on the backline.
• The net player passes to the net player on the 3 metre line. no.1 comes running and passes to the net player and then no.2.

• 1 catcher at the net each side
• 2 passers either side
• 2 or 3 server both ends
• Per group (server-passer-catcher) take turns serving.
• Pass to SV/catcher Ball to OTHER server.

• A serves to B, C and D.
• B, C and D play the ball in 3x over net.

• The coach serves to the 3 passers in the backfield.
• They pass the ball to the receiver (A).
• The passer becomes receiver, receiver puts the ball back in the box and joins the waiting line (B).

• 2 teams.
• Stand next to each other on all fours (rounded back).
• One player crawls under the others with the ball in front of him, at the end he rolls the ball back and stands on his own back.
• Then the next player etc. From sideline to sideline

• 2 opposite each other on the back line of both fields, 1 ball on the middle line.
• On signal of the trainer, sprint to the net, who has the ball first.
• This exercise can also be done with a dive first and then sprinting to the ball.

• The ball is played overhand along the net, after playing go around the pylon and join at the other side

• The ball is passed in the middle, after playing it, the player blocks it 2x, after that around the pylon play again

• On one side you attack with three attackers, on the other side you defend.
• Trainer throws balls for the playmaker

5 hoops distributed over the field:

1. 1 in the corner at position 1
2. 1 in the corner on position 5
3. 1 in the corner on position 2
4. 1 in the corner at position 4
5. 1 on the 3 meter line - in the middle of the field

A on pass:

• Self-touching - A plays back - attacks/allies on returned ball

OR

A on pass:

• Passing to right post - someone on position 5: himself passes to A - A passes and attacks

At the centre: someone stays on to pass the ball to the centre