Volleyballexercises for technique warming-up

• There is one scapegoat and one victim.
• The other players stand in groups of two, spread over the room.
• The groups of two stand behind each other, with their faces in the same direction.
• The scapegoat tries to tap the victim.
• The victim may join a group of two at the back, but then the first one in line becomes the new ticker and the old ticker becomes the new victim.
• If the scapegoat can tap the victim, the roles are also reversed.

Goal of the exercise:
Ball carrier must learn to act quickly after set-up and find new ball

Explanation of the exercise:

• Playmaker exercise.
  • Five on one side of the net.
  • On the other side, you could also have 5.
  • Front left and front right both have a ball.
  • Playmaker stands in the middle.
  • The left back and right back bring the pass.
• The first ball is thrown by the left back towards the left back.
• At the moment the left back touches the ball, the right back throws the ball to the right back.
• If you have more players, you can choose to change the one who passed with the one who is on hold.
• In this way, the passes reach the defender immediately after each other.
• The pass from the left back is played by the distributor to the left front.
• Immediately after the set-up, do not follow the ball but look for the other pass from the right back and set-up the set-up for the right front.
• Many ball contacts for the playmaker.

Circuit of strength exercises 2-4 x 20 sec work.

• Jumping jacks
• Bench Dips
• Sit-ups
• Climbing on bench
• Wall-sit

https://www.youtube.com/watch?v=nA-aXXA5ex8

• 1 ball per pair,
• replay in a pair
• Interrupt:
  • Technique explanation,
• variation: only overhand/only underhand.

Line up: several rows in a row behind the back line.

1. Sloth: sit with your back to the other side, legs extended. Pull with your hands to the other side.
2. Seal: flat on belly --> pull forward with hands to get to the other side.
3. Spiderman: on all fours, always moving the opposite hand and foot together: LH + RV & RH + LV
4. Bearwalk: on your hands and feet to the other side
5. Monkey walk: let your hands + arms hang down, almost to the ground (like a monkey) and so to the other side.
6. Peacock: stepping, quietly, every time bringing leg/knees up until they form a right angle with the upper body.
7. Kangaroo: same as peacock, but faster/more like skipping.

Variation:

1. Instead of doing it as a relay/race, the players can also walk around and on a certain signal perform the movement that belongs to a certain animal.
2. You can do the exercises on a whole field or on half a field.

Formation: circle/rectangle (on half a field)

1. Dribble with right hand
2. Dribble with left hand
3. Alternate dribbling
4. While dribbling, try to kneel down (knee by knee) --> sitting --> lying down

In pairs throwing the ball over in combination with body balance.

• Stand on 1 leg (solo exercise)
  • Throwing with 2 hands
  • Throwing with 1 hand

=> after each throw of the ball tap the ground (= bend forward + arms stretched = so tap the ground) + every 5 balls change legs per exercise

• Now throw the ball over with 2
  • With 2 hands: pass from the neck via a bounce to the other
  • With 1 hand: throw hard & tight.
  • With other hand: throw hard & tight.

=> After action: each person has 2 jars + 1 tennis ball. When they have thrown the ball to the opponent, he/she moves the tennis ball from one pot to the other.

Per 2, each has a letter A or B. We walk through each other and on the signal A goes B tapping or vice versa, the trainer decides.

Walking Variations:

• Walk backwards
• Move sideways
• Cross pass
• Hopping
• Heels against seat
• Knees up
• ...

Tap variations:

• Crawling through the legs
• Hare over
• Walk around the person
• Tapping the heels
• Performing a clap game/routine

• Everyone lines up in a plank position.
• The first person in the row
  • rolls the ball under the others,
  • goes to the other end of the line,
  • rolls the ball back and joins them in plank position.
• The new first person takes the ball and does the same.
• In this way the different groups have to cover a certain distance as quickly as possible.

Setup: 2 to 4 people in the square (made by, for example, 4 benches) with the balls, the rest around them.

• The people in the square throw the balls out of the square.
• The people around the square fetch the balls and throw/put them back in the square.
• The 'side' which, at the stop signal, has the least balls, has won.

variation on Kings Court: winners move to winners field, losers move out and 3 new players move in.

• 3 players per half (whole field)
• trainer puts 1st ball in field of new team
• max 2 plays per half
• no smashing, no jumping, no lobs
• communication per team is a necessity
• The whole field must be defended (is feasible).
• balls coming from the other side are not hard but placed.