Volleyballexercises for technique strength
Description
- Shooting game where players pick a card after scoring. Each card has a suit: clubs, spades, hearts, or diamonds. Each suit corresponds to a fitness exercise.
- Hearts: Push-ups
- Spades: Squat
- Clubs: Burpee
- Diamonds: Lunges
- After picking a card, perform the corresponding exercise. The number of repetitions is equal to the value of the card. For example, Hearts 4 = 4 push-ups.
- After the exercise, one may continue shooting. The group with the most cards wins.
Execution
- The entire team sits against the wall.
- The first player runs from the wall to the net and back, then sits against the wall again.
- Only then can the next player start running.
- They may only stop once the entire team has run back and forth once.
- Repeat the exercise, but replace sitting against the wall with planking.
Objective
- Improve fitness and strength
- Warm-up
- Crack a code by completing different tasks
- Divide the group into two teams.
- The trainer creates a code consisting of ten digits, for example, (24 32 14 21 33).
- The players perform the devised exercises in a specific order. For instance, if they think the first digit is 3, they do exercise 3.
- After completing the exercise, they go to the trainer, who indicates whether the digit is correct or incorrect.
- If the digit is correct, they attempt to guess the next digit. If the digit is incorrect, they must perform another exercise, for example, exercise 4, to guess the correct digit.
- Exercise 1: 5 push-ups
- Exercise 2: Run the distance between the backline and the centreline three times
- Exercise 3: Block in different places/positions 5 times
- Exercise 4: 1 sliding dive towards the centreline, another sliding dive towards the backline
- The team that cracks the code first wins.
Goal:
as fast as possible the hoops from front to back and back to front.
as fast as possible the hoops from front to back and back to front.
Preparation:
- 10 pylons
- 16 hoops
Steps:
- Create two rows of pylons with enough space between them for one player to lie on their back.
- Place 8 hoops around the first pylon of each row.
- The first player grabs the first hoop and places it behind them over the next pylon.
- The next player grabs the hoop and places it behind them again until all the hoops are placed around the back pylon.
- The team that first puts all the hoops around the back pylon wins.
- Have the group lie down in a large circle.
- All players go into plank position.
- Call a name of one of the players, this player must run a lap over the legs of the other players as fast as possible (3x).
- Rest.
- The players lie on their backs and tap their ankles 40x (20x left and 20x right).
- 10 setups.
- 120 seconds wallsit.
- Stretching and stretching in the circle.
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
- Divide the team into groups on the back line
- Put obstacles throughout the field such as fences, ladders, hoops, cones
- Have the players walk to the back line and back
- The group whose last player is back and the rest are sitting has won
Various strength exercises:
- 20 seconds of planks straight.
- 20 seconds of planks left.
- 20 seconds planks right.
- Recline: tap left shoulder, tap right shoulder, slap behind back and again. 5 x.
- 10 squat jumps.
Repeat all exercises 3x.
Place 3 benches parallel to each other.
- Players line up.
- 1 at a time.
- 3 rounds.
- Jump 1 leg on 1 leg off.
- Jumping over bench.
- Jumping on bench.
- 10x Squad
- 15x Leap Squad
- 10x left lunge
- 10x right lunge
- 25x Abdominals
- 30 sec plank
- 15 sec side plank
- 15 sec side plank
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups