Volleyballexercises for technique general
Organisation:
- Divide the group across both courts.
- Play the ball underhand over the net in a maximum of two actions.
- After each net crossing, the team rotates one position.
- If the ball falls on the floor or the opponent plays the ball differently, the team that played the ball over the net scores.
- The game does not need to stop in principle.
- If the game does stop, the ball is put back into play with an underhand serve from the backcourt.
- Whoever reaches 15 points first wins.
- Optional: Depending on the level, the second ball may be attacked from a standing position from the backcourt.
Objective
- Focus
- Communicate
- Master the task
- Persevere
- Start as a warm-up and end as a true battle.
- Players are placed randomly on the court.
- The ball is caught and immediately thrown over the net (one-time play).
- After throwing the ball, the player runs to a wall (at the back or on the side) to touch it and returns to the court.
- The other players rotate one position.
- It is difficult to score.
- In case of a faulty throw (into the net or out), the player must sprint around the opponent's court.
- Duration: 5-10 minutes
- At level "A" and higher, fewer players on the court for more intensity.
Objective
- Shift focus and quickly switch between actions.
- Create groups of three players with one regular volleyball and one tennis ball.
- The player with the tennis ball is the juggler and stands in the middle.
- Player 1 passes the volleyball to the juggler.
- The juggler throws the tennis ball to player 1.
- The juggler returns the volleyball to player 1, who throws the tennis ball back to the juggler.
- Player 1 passes the volleyball to player 3.
- Player 3 passes the volleyball to the juggler.
- The juggler throws the tennis ball to player 3.
- The juggler returns the volleyball to player 3 and receives the tennis ball back.
- Repeat this cycle.
- This requires concentration and quick switching from the players.
- If no tennis balls are available, two volleyballs can also be used.
Match Preparation
- The team that must play this coming Saturday will play a practice match against the rest of the players.
Execution
- Divide the team into two groups. Have the players form two lines facing each other at the 3-meter line.
- Players pass the ball over the net and then run around the net post to join the other group.
- On one side, parallel to the sideline, there is an agility ladder. Players perform an exercise through the ladder before joining the line.
- Expand with block jumps, attack approach, or strength exercises.
- Alternate between underhand and overhand passing.
- The ball must not fall to the ground.
- Communication is crucial.
- Optionally, add a penalty if the ball falls to the ground.
Execution
- Player 4 delivers a set-up to player 1.
- Player 1 attacks player 2.
- Player 2 defends towards player 3.
- Player 3 delivers a set-up to player 2.
- Player 2 attacks player 1.
- Player 1 defends towards player 4.
- The process repeats.
- After players 3 and 4 have each delivered 5 set-ups, the players switch positions.
- The challenge is to switch while keeping the ball in play.
Setup
- Play 2-against-2 or 3-against-3.
- Optionally use two courts.
- There is a winners' court and an entry court.
- The winning team moves to the winners' court.
- The losing team steps out.
- A new team enters the entry court.
- You can only score a point on the winners' court.
Execution
- Divide the team into two groups.
- Have the players form two lines facing each other at the 3-meter line.
- Players pass the ball over the net and then run around the net post to join the other group.
- Place a speed ladder parallel to the sideline.
- Have the players perform a drill through the ladder before joining the line.
- Optionally extend with block jumps, attack passes, or strength exercises.
- The ball must not fall to the ground.
- Communication is essential.
- Optionally add a penalty if the ball falls to the ground.
- Alternate between underhand and overhand passing.
Part 1
- 30 step-ups (step up and down from a bench)
- 15 push-ups (feet on the bench)
- 30 step-ups
- 15 Spiderman push-ups (pull one leg up like a frog while doing push-ups)
- 30 east-west step-ups (right foot on the bench, left foot next to it, then left foot on the bench, right foot next to it)
- 10 squat jumps (bend knees and jump as high as possible when extending)
- 30 east-west step-ups
- 10 squat jumps
- 20 lateral shuffles over 4 meters
- 10 split-squat jumps (jump and bend one knee, alternating knees each time)
- 20 forward and backward sprints over 4 meters
- 10 squat jumps
- After each part, take a short rest and then continue.
Execution
- Alternately throw the ball to the partner.
- After throwing, touch the backline and return to the same place.
- When the throwing goes well, switch to underhand passing.
- Later switch to overhead passing.
Execution
- Distribute the players along the 3-meter line.
- Throw the ball in a zigzag pattern and follow it.
- Start with only underhand passes, then switch to only overhand passes.
- Play underhand on one side of the net and overhand on the other side.
Exercise 1
- Each group of three has two balls.
- Two players stand at the net, a few meters apart.
- The third player stands in the backcourt.
- Players at the net alternately throw the ball at a fast pace.
- The player in the backcourt returns the ball underhand.
- The first ball is thrown deep.
- The second ball is thrown short.
- Throwers stand further apart.
- The player on the sideline throws deep, the other player throws short.
- After a certain number of balls or time, players switch positions.