Volleyballexercises for u22
Part 1
- 30 step-ups (step up and down from a bench)
- 15 push-ups (feet on the bench)
- 30 step-ups
- 15 Spiderman push-ups (pull one leg up like a frog while doing push-ups)
- 30 east-west step-ups (right foot on the bench, left foot next to it, then left foot on the bench, right foot next to it)
- 10 squat jumps (bend knees and jump as high as possible when extending)
- 30 east-west step-ups
- 10 squat jumps
- 20 lateral shuffles over 4 meters
- 10 split-squat jumps (jump and bend one knee, alternating knees each time)
- 20 forward and backward sprints over 4 meters
- 10 squat jumps
- After each part, take a short rest and then continue.
Execution
- Warm-up hitting on the outside and middle positions.
- Except for the setter, the other players consecutively perform a pass, an attack, and a serve.
- Player 1 throws a firm ball to player 7.
- Player 7 passes the ball to the setter.
- Player 1 moves to the other line and joins at the back.
- The setter delivers a set to player 6.
- Player 6 spikes the ball straight onto the mat.
- Player 6 retrieves their hit ball.
- Player 6 serves the ball to the other mat.
- Player 6 retrieves their ball.
- Player 6 joins the line.
- This can also be done with a middle attack.
- After 10 minutes, a block is added.
Setup
- 2 teams of 6, 8, 10, or 12 players.
- 1 player on the court, the rest stand behind the end line in the waiting area.
- The trainer introduces the ball into play to court A or B.
- Players may only play the ball underhand.
- After playing the ball, the player steps out and someone from the waiting area takes their place.
- In case of an error, the player ensures ball safety and encourages the team.
- If all players from one team are played out, the other team earns a point.
Execution
- Alternately throw the ball to the partner.
- After throwing, touch the backline and return to the same place.
- When the throwing goes well, switch to underhand passing.
- Later switch to overhead passing.
Execution
- Distribute the players along the 3-meter line.
- Throw the ball in a zigzag pattern and follow it.
- Start with only underhand passes, then switch to only overhand passes.
- Play underhand on one side of the net and overhand on the other side.
Execution
- The trainer throws the ball from the net.
- Three players lie on their stomachs on the backline.
- Upon a slap on the ball by the trainer, the three players stand up.
- The trainer plays the ball to one of the three players who defends.
- Player number 2 performs a set-up.
- Player number 3 attacks.
- Repeat with the next group of three.
Exercise 1
- Each group of three has two balls.
- Two players stand at the net, a few meters apart.
- The third player stands in the backcourt.
- Players at the net alternately throw the ball at a fast pace.
- The player in the backcourt returns the ball underhand.
- The first ball is thrown deep.
- The second ball is thrown short.
- Throwers stand further apart.
- The player on the sideline throws deep, the other player throws short.
- After a certain number of balls or time, players switch positions.
Execution
- Form pairs.
- Player 1 stands with the ball at the net.
- Player 2 lies flat on their stomach behind the end line without a ball.
- The attacker hits the ball.
- The defender defends at the 7-meter line.
- Then, the attacker plays a short ball at the 3-meter line.
Execution
- Player A throws or hits the ball towards Player C.
- Player C passes the ball to Player B.
- Player B provides a set-up.
- Player C attacks.
- Try to attack or play the third ball onto the mats, either straight or diagonally.
- After each ball, the players rotate one position within their own group.
- If there are enough players, a block can also be placed.
Execution
- A serves to B.
- B passes the ball to the setter.
- The setter plays a high ball into the backcourt.
- B defends this ball back to the setter.
- The setter provides a setup for A.
- A attacks on this setup.
- After the attack, A takes B's position and B becomes a substitute.
- The setter remains in position.
- The outside hitters use the left half of the court with one setter.
- The middle hitters and opposite hitters use the right half with another setter.
- After the service, A picks up a second ball.
- After B's attack, A throws this ball into the court.
- B plays this ball to the setter.
- The setter provides a setup.
- B attacks once more.
Execution
- Player A throws the ball over the net.
- Player B or C passes the ball back over the net.
- The other player quickly runs under the net and sets the ball for the same player who passed it.
- This player tries to knock a cone off the bench using an overhead play or a hitting motion.
- Which pair or team has knocked the most cones off the bench after a certain number of minutes?
Execution
- Form groups of three and give each group one ball.
- The player in the middle continuously runs a figure eight.
- Each time the player in the middle arrives back, a ball is thrown.
- Player A throws or plays the ball overhead to Player B in the middle.
- Player B plays the ball back underhand to Player A and then runs a loop around Player A until they are back in the middle.
- Meanwhile, Player A plays the ball overhead to Player C.
- Player C plays the ball overhead back to Player B.
- Player B plays the ball back underhand to Player C and then runs a loop around Player C until they are back in the middle.
- Repeat this cycle.
- After 2-3 minutes, switch the player in the middle.
- To make it easier, Players A and C can also throw the ball instead of playing it overhead.
- Both underhand and overhead throwing and catching are allowed.
- To practice standing still while playing or throwing, Player B can throw and catch underhand.