Volleyballexercises for u22

• 2 teams
• play the ball 3x and then throw it over
• when you have played the ball tap the back line

Left / right ball --> play back underhand (20x then change)

) Everything

mixed left / right, deep / short

GOAL

Jump Exercise extra height

ORGANIZATION

All stand in a circle

EXERCISE

• Jump up 2 times in a series of 10 x with the help of arm swinging.

It is important that extra height is gained by using your arms to swing backwards and forward when going up.

GOAL

Catch / touch / defend / retrieve ball in the field

ORGANIZATION

Everyone on the back line. Trainer stands next to balls basket.

IMPLEMENTATION

• Trainer hits the ball into the field with a bounce.
• Players must catch / touch / defend / retrieve the ball.
• High tempo and increasingly difficult.

.1 player warm up, 1 player technique exercises

• running to the net and back (x2) - ball between legs
• lift the knees to the net and back - abdominal muscles
• Heels and buttocks to the net and back - lie on your stomach, arms over the ball
• sideways to the net and back - hold high overhead
• cross pass to the net and back - underhand hold
• Lunges to the net and back - one arm held high

• Four men on the back line.
• The rest stands around the field to pick up balls.
• One by one they enter the field and get a ball from the trainer.
• They have to touch the ball otherwise they get another one.
• When they are finished they come in at the back.
• Start slowly and make it harder.

• See picture.
• Take turns throwing the ball.
• After throwing the ball touch the back line and walk to the next spot.
• Throwing good?
• Then everything underhand.
• Later all above hands.

1. Keys to each other ( as high as possible )
2. OH to each other ( TWIST: use 1 hand )
3. Under the net to each other underhand
4. Underhand to each other ( out of system -> also as high to each other )
5. Hit the ball technically to the back player ( in front, next to, on top of, ...)
6. Throw the ball into the net and take it out of the net

• Team builds up attack after serving.
• After the attack opposite player (S1, S2 or S3) throws the ball right back into the field
• (ball jumps back from the block),
• team builds up new attack
• etcetera

• jump up from a crouch as far as possible,
• from the line to the net and back.

• Player T.A. from the net:
  • 3 teams on the back line on the belly
• Player gives slap on ball, 3 players stand up and trainer attacks one of the trio defends, nr. 2 setup and nr. 3 attacks
  • then next 3 team
• Andre side are 3 blockers.
• Slide through per 3 team

Goal: ball lane recognition, take position in time.

• Ball path: A throws to B, B passes to C.
• Direction of play: A, B, C
• B moves (before the ball has passed the net) to the right position (90%) and is active instead of re-active.
• B assumes the correct position when the ball passes the net.
• B adjusts in the remaining time to the correct position (10%).
• Possibly build up:
  • First B catches the ball with bent arms.
  • after that B passes the ball underarms.