Volleyballexercises for u9

• 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.

• This exercise trains the split step.
• Players line up behind the back line.
• Trainer or player stands at the net.
• One by one the players walk in from the back line.
• When the trainer hits the ball, the player makes a split step.
• Then he gets the ball on a random spot next to or in front of him.
• Player passes back and retrieves ball if necessary.
• After that the player closes in at the back.

• Extension of previous exercise to game situation combination exercise.
• Player a, b and c leave at the pawn
• Player e knocks on the ball (from then on player a, b, c take position in reception) and saves.
• Reception to player d.
• Player d catches touches ball to pos V or pos II.
• On foul serve, players a, b, c lie down on the ground, player g knocks on the ball (and calls ball).
• If player g also misses, trainer throws a free ball.

• 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.

• You have 2 teams one is on one side of the field and the other on the other side.
• There is a ball played in the field the ball may fall on the ground 0/1 time the ball is passed by the teams to the other side of the field.
• If the ball either bounces 1/2 time, goes out or wrong technique a team has a point.

• 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.

Three balls per two players.

1. Throw your own ball and catch it again.
   • Third ball is tested over and over again
2. Same as in jump pass

• 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?

• Players play two against two.
• Each time the ball is over, they walk over to the other side of the net and join in behind.
• The goal is to keep the ball in play as long as possible.
• If a team makes a mistake, they have to dive to the other side.

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.