Volleyballexercises for u7

• Player starts on the backline (C and higher)
  • or behind the middle (CMV).
• Trainer serves high over the net
• Player runs as fast as possible and tries to catch
• Run back around the outside
  
  

• Per person 2 balls
  • One ball between the legs/under the arm, other in two hands on a side of choice, throw ball straight up and catch with two hands
  • When the ball is up on one side, throw the other ball up on the other side.
  • Keep arms straight, throw as much as possible straight up

• Pairs 2 balls.
  • One person throws a ball straight to the other person
  • Meanwhile the other person throws his ball straight up and throws it back.
  • Then catch your own ball

• Purpose of exercise:
  • Improve motor speed.
• Explanation of the exercise:
  • Make a square of benches and throw in all the balls you have.
  • Place two players in the square and the rest around them.
  • At the sign of the trainer the two players will try to throw all balls out of the square.
  • The rest of the players have to throw all the balls back into the square.
  • After 60 seconds the exercises are stopped and the two players count the number of balls in the square.
  • The winner is the one who has the least number of balls in the square.
  • Everyone takes their turn.
• Duration of the exercise:
  • 20-25 min.

• 2 min intensive (ladders + attack - block - block + hoop + attack + sideways movement cones + bench )
• 2 min power with heavier balls ( 4 exercises x 30 sec. )
  
  

• Code warm-up game.
• You make 2 or 3 groups.
• You come up with a code of about 8 numbers. {depending on the condition of the team}
• Say my code is 11325543.
  • 1- 2 x run to the net and back.
  • 2- 5x abs.
  • 3- 5 times blocking.
  • 4- 2 x dive.
  • 5- 20 seconds in sitting position against the wall.
• The pair tries to decipher the code.
• They do 1 of the 5 exercises, then come to the trainer to see if the number is correct.
• If yes:
  • May they try to guess the next one.
• If no:
  • They have to choose another number to guess the code.
• Who deciphers the code first, wins.

• Make 3 team, per team 1 ball and 1 bench.
• Benches at equal distance (triangle with 3 teams).
• Teams try to score by bouncing the ball on an opponent's bench each time.
• 1 point each time. Never the same person in a row.
• The teammate defends the bench.
• Which team will have 10 points first?
• Variation:
  • No running with the ball (i.e. throwing).

• Exercise to make several quick movements in a row and play high enough.
• Every child stands with the ball one meter from the net.
• Throw the ball over the net with a forearm movement and catch it on the other side.
• Throw the ball over the net with an overhead movement and catch it on the other side.
• Throwing the ball over the net overhead and catching it for yourself at the other side with forearms.
• If necessary, make it more difficult by varying height and distance.

• 4 benches, in pairs to the other side, next pair can as soon as the first bench is free.
• Each pair starts on the other side of the same bench.
• Walk across the bench, pass each other in the middle.
• Walk along the bench, jump in the middle and clap hands together, then the next bench.
• Everybody hops over the bench 4 times with hands on the bench. (move towards each other)
• Each a ball, walk over the bench, pass each other in the middle, while bouncing the ball.
• Bounce the ball, walk along the bench, jump in the middle and clap hands together.
• One ball in pairs, each on one side of the bench.
• Pass the ball while going from right to left (always closer to the middle and then further away again).
• Move sideways.
• Idem one side underarm return.
• Play one side overhead.

• Serve in pairs over the net from the (back) line.
  • If necessary divide over 2 fields.
  • Distribute the hoops on one side of the net.
• Child with ball in serving position, other stands in a hoop on the other side.
• If the ball can be caught without stepping out of the hoop, the hoop is won.
• After each serve change position, until there are no more hoops.
• Which team collects the most hoops?

Across the field do the following exercises repeat everything 2 times.

• Loose arms in a dribble, forwards and backwards.
• Toes in, toes out.
• Hopping.
• High jump.
• Bounce, make very small skipping movements.
• Knee hugs.
• Lift your knee.
• Lateral knee lifts.
• Hopscotch, fast hopscotch.
• Skater, skating movements.
• Volleyball shuffle, left and right.
• Sumo shuffle, kind of jumping jack but sideways.
• Karaoke, cross passes but the leg that goes in front over the other leg goes up.
• Backwards hip rotation, hip rotation from the inside to the outside and stepping out backwards in a lunge.

• All team members line up and run in circles around the room.
• Every time the trainer blows the whistle, the person in the back must run forward.
• This continues until everyone has run forward once.

• Individual exercise to improve ball feeling with one hand.
• Each player has 1 volleyball, mini volleyball, tennis ball, juggling ball (or for advanced players a non round object; a light plastic container or light bottle for example, but can be used with anything).
• The goal of the players is to keep the ball in the air by hitting it as many times as possible with only one hand.
• Have the players count how many times they can do this per the 2 minutes per task.
• Possible assignments:
• - Underhand lobsmash
• - Over your head
• - Hit your leg afterwards with the hand you played with
• - Clap your hands after touching them
• - Lying down -> sitting -> standing (and back)
• - Raising your knee/heel
• - Against the wall
• - In pairs one player under, the other over the net=
  Be creative! =
  
• Possible exercise for several people. (see image)
• One or more in the middle, the rest around it.
• Setters play the ball somewhere around them, the rest have to make sure that the ball is returned to setters in X number of times.
• Agree on how many times the ball can be played.
• Exercise stimulates:
• - Communication
• - Reflexes
• - Ball sense