Volleyballexercises for technique warming-up
Plank 30 seconds
- On forearms and toes
- Back straight, abdominal muscles engaged
- Do not sag!
- Lie on your back, hands behind your head
- Alternately bring your elbow to the opposite knee
- Steady pace, focus on control
- Lie on your back, knees bent
- Hips up, engage abs and glutes
- Hold, slowly return
- Sitting position, feet off the ground
- Twist your upper body from left to right
- Optionally with a ball or small bottle
- On your side, support on forearm
- Hips off the ground, body in a straight line
- Switch sides after 30 seconds
- Lie on your stomach
- Arms and legs off the ground, hold
- Strengthens lower back and glutes
Setup
- Arrange the situation twice.
- The first obstacle is a speed ladder. Move sideways through the ladder, placing both feet inside the ladder and one foot outside the ladder.
- Next, encounter three hurdles that increase in height from low to high. Jump over these hurdles.
- Along the way, take a bag from the bucket with you.
- Which team has all the bags on the other side first and then sprints to the other side first?
- The final sprint may only be initiated once the last bag is placed!
Game Progression
- At the start of the game, one player is designated as "it".
- The remaining players are given a few seconds to run away.
- If the player who is "it" tags someone, they hold hands and continue as a joint "it".
- Does the chain consist of four players who are "it"? Then the chain splits into pairs.
- The pairs attempt to tag the remaining players.
- The game continues until only players who are "it" remain.
T-Catch Tennis Ball
- Starting Position: 2 players, 3 cones, 2 tennis balls
- Execution: Player A moves between the cones. Player B holds 2 tennis balls up high. Player A returns to the central point, after which Player B taps a tennis ball. Player A catches the ball.
- Starting Position: 2 players, 5 tennis balls
- Execution: Player B throws 5 tennis balls randomly into the field. Player A tries to hit the balls after 1 bounce.
- Starting Position: 2 players, 1 tennis ball
- Execution: Player A stands with their back to Player B. Player B throws a challenging tennis ball over Player A. Player A catches the ball after 1 bounce.
- Movement and Reaction
- Footwork
- Always return to home base!
Initial Setup
- Each player is assigned a number.
- A Swiss ball is placed in the middle.
- Players form a circle around the Swiss ball.
- Players move sideways or backwards-forwards around the ball.
- When a number is called, that player responds, takes the ball, and throws it at the players who have run away.
- Add-on: The player who is hit takes the Swiss ball and tries to hit another player.
- Move around the circle.
- Respond to changes in direction.
- Improve movement, enhance focus.
Execution
- Children stand in a line and run in a circle.
- When the trainer calls the name of the player at the back, this player sprints to the front.
- Jump - All children jump in place.
- Ground - All children touch the ground.
Execution
- Place all players around the centre circle.
- One player stands in the middle as the tagger.
- The other players can decide when to run to the other side.
- Try to reach the other side without being tagged.
Objective
- Achieve three in a row.
- Form two teams.
- From each team, one player runs with a coloured cone and places it in a hoop.
- Once the first player returns, the second player from the team starts, followed by the third.
- If there is one cone of each colour, the fourth player is allowed to move a coloured cone to achieve three in a row.
Execution
- Two players run against each other.
- Run through the cones towards the net.
- Then sprint to the back line.
- The first to touch the back line wins.
Field Lap
- Jog along the long sides.
- Walk along the short sides.
- Stand upright, feet hip-width apart.
- Perform 20 squats at a slow pace.
- Start with your arms extended above your head.
- Let your arms fall alongside your body as you bend your knees.
- Swing your arms back and jump while moving your arms forward and upward.
- Keep your back straight, hips back, feet flat on the ground.
- Perform 20 jump squats.
- Basic position: stand upright with your feet slightly apart.
- Step your right leg straight forward and bend the knee 90 degrees. Keep your left knee as close to the ground as possible. Rise up.
- Step your right leg, with the foot slightly turned towards the right side. Bend your left knee. Return to the basic position.
- Step your right leg back, bend your left knee. Return to the basic position.
- Step your left leg straight forward and bend the knee 90 degrees. Keep your right knee as close to the ground as possible. Rise up.
- Step your left leg, with the foot slightly turned towards the left side. Bend your right knee. Return to the basic position.
- Step your left leg back, bend your right knee. Return to the basic position.
- Jog along the long sides.
- Sprint along the short sides.
Setup
- Position the players in pairs, one behind the other, facing the wall.
- Each pair has one tennis ball.
- Player 1 stands closest to the wall and starts by throwing the ball against the wall.
- Player 2 catches the ball.
- Meanwhile, Player 1 runs back via the right side and then catches the ball that Player 2 has just thrown against the wall.
- Repeat at least 20 times.
- Make the exercise more challenging by having the ball caught in a cone.
Preparation
- Use half of the court.
- Place cones on the baseline with a tennis ball on top.
- Place an equal number of cones at the net.
- Have the players run with the tennis ball to the opposite cone.
- Instruct them to place the ball on the cone for 2 seconds.
- Have them pick up the ball again and run back to the starting cone.