Volleyballexercises for u15

• Group on 5 and 6.
• 5 throws ball towards 3 and players on 6 set up from 3.
• Players on 5 attack on 4.
• 5 gets the ball and 6 passes to 5.
• Pay attention to high quality. Arms well up, straight up, high jumps.
• Ditto:
  • But then from 6 and 1, attack on 2.
• Ditto:
  • Fixed setter, players 6 play the ball BH to setter, players 5 attack on 4.
• Ditto:
  • But then attack on 2, from 1.
• Variation diagonal/straight through.

• Two against three.
• The third player stands at the back line ready to serve.
• Serving is alternating. Two players agree on who will change in the team to serve.
• One player stays.
• Or if they want to and can keep up with it they can go full steam ahead with the serve.
• The service receiving side has fixed setter.
• Setter goes under the net to switch teams.
• Pace of serving may be increased if it is going well.
• Preference, full smash, and full defend.

• Group left, group right.
  • Left throws the ball towards position 3.
  • Right takes care of the set up
  • left steps back after the throw on for the attack pass
  • left smashes the ball from the right
• left gets the ball and passes it to the back of the right,
• right after the set up, closes in behind left.

VARIATION:

• same, with one defender.
• idem with 2 defenders
• ditto with 2 defenders, and a blocker (from the middle)
• idem with fixed setter, 2 defenders
• same with setter, 2 defenders, a blocker.

• per line of players: 3 pawns and 3 hoops
• Players move between the lines (variation)
• after the last pylon, immediately exercise hoops (ladder)
  1. Calm walk - inside/inside, outside/outside.
  2. Faster pass - inside/inside, outside/outside.
  3. connecting pass - in hoop. high low
  4. Cross pass - 2 feet inside/2 feet outside
  5. sprint with turning around the pylon,
     • Face forward,
     • start on the right,
     • then start crossing to the left
     • inside/inside,
     • outside/outside

6-team plays out the rally:

Trainer plays:

1. free ball over the net.
   • At that point, everyone runs according to the arrangements.
   • Left and right forwards who are at the net, ready for the block, walk to the back, to help with the pass, and to be ready for the run-up attack pass.
2. ball to SV in own half.
   • This divides the game to the left and right.
   • Opposing team (6 team) responds to the attack.
   • SV connects with li/re in front to block. li/re who does not need to block moves to the back.
   • Libero covers the block.

• Changeover, free ball/attack.
• Turn over, turn over with fixed SV.

2 groups, each at one side of the court.

• group 1.
  • Player stands at the net.
  • Trainer calls easy.
  • Player has to go to the back, taps the pawn and then attacks directly.
• group 2
  
  • Players on the other side try to defend the attack.
  • Only the pass.
  • Afterwards, everyone turn around.

Variation:

• At the net first a block ( once, maybe twice, trainer calls "block, block"'Easy) ,
• then Easy, then attack.

• Point of attention: walking towards the net.
• The tall players towards the net, the smaller ones can move backwards.
• Pay attention to the connection of the back players.
  1. 6-team is in line-up.
     • Trainer receives ball from other field,
     • Trainer divides left and right,
     • ball is caught.
     • Point of attention,
       • Joining SV to block, and backfield positions.
  2. Player position 4 starts the game by throwing in from the side.
     • 4-team builds up an attack.
     • Six has to react on the attack.
     • When the attack/rally is over, the trainer plays a freeball and the point is played out again.

Multi-directional exercise:

• Trainer starts, plays ball to passers, libero, left back, right back. 2/3 players
• Good pass to regular SV. 1 player
• Row of strikers, attack pass and smash 2/3 players
• Try to defend the rest of the balls, and put them in the ball bin.
• After 5 minutes turn over, also other SV (player 1, 2 and 3)

Variation:

• Other side of the field, players block and libero defends block.

• Ladder exercise
• Slalom
• Sideways movement back and forth between 2 cones (low pass stance)
• Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
• Throw ball against wall (lying on stomach) with elbows off the mat
• Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
• Hurdles: lowest position and jump over them with 2 feet
• Bench: lie on your belly and pull yourself forward with your arms
• Jumping rope
• Stomach exercises: with stretched legs and feet over a big pawn each time
• Swinging jump over a bench
• Ladder exercise
• Pass the ball through the basket
• In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
• Planks

Divide the group into 2 teams

• Each player in the team gets a number, to determine the order.
• All players stand behind the back line.
• The game starts with a high underhand service, or the trainer starts the rally.
• The ball must bounce once before being returned.
• The players relieve each other in order.
• The first times the ball must be played high in order to master the game.
• When you have mastered the game, you can play freely and make it difficult for the other team.

• Trainer throws ball to SV at 3, who plays ball to teammate in backfield, who plays easy ball.
• Important is the reaction of the opponent.
• From defensive position at the net, a few steps backwards to defend, and to be ready for a smash.
• Trainer throws ball to the backfield 5/6/1 .
• They play to SV (3) and finish the rally.
• Reaction of opponent is important.
• 3 connects with 2 and 4, for a block.
• Libero 6 covers all balls behind the block.
• 1 and 5 defend the whole backfield.
• Variation between easyball and attack

• 3 x 3.
• a trio at the net
• a trio in the backfield
• a threesome other side of the net
• - 1. exercise to improve block: three at this side of the net throws the ball to SV, who plays the ball to the trainer in front left 4.
• Trainer smashes ball against block
• other side of the net must take care of the good running line.
• Defender must connect left or right.
• Left players must block together, right players must take the ball.
• The 3 in the backfield also take care of the good running line.
• Libero covers the block.
• After 3 repetitions the group changes, after 9 repetitions the whole group changes.

• 3x trio
• 2 threes play regular rally, also start with service.
• on the other side 3 players handle the service, and deliberately play a high underhand ball.
• team on the other side has to handle the ball by running well, the 2 outfielders have to go backwards, the passer calls loose, the midfielder calls high ball, and distributes the game.
• The 2 outfield players have already made a few steps to the back to assist with the high ball, and are thus ready to attack.

• Short explanation step 1 diving:
• Make a large step towards the ball. Pay attention the step has to be big and sideways, otherwise the knee is in the way.
• Same, but after the step you have to make a pass move and put your hands on the ground as a spring or cushion.
• idem, then glide on calmly by pushing off with feet and hands.
• Try with a small run

Lay the ball down in front of you, and during the pass move, grab the ball and throw it up

Try to fit a throw-in into the downward movement. Sliding through.

• concentrated serving, also 2nd, 3rd etc. service.
• Good line-up, steer each other, when the service is difficult look for a solution together, when the service is difficult play the ball high so that others can do something with it more easily.
• Clearly call out "loosen up" or "I do".
• Play aggressively, also in the rally, in case of a difficult ball, play the ball high so that others can do something with it more easily.
• 2nd or 3rd ball aggressively over the net, far into the backfield.
• Move to the back of the court, in case of easy ball, 2 and 4, to help process easy ball, and/or are ready for a pass.
• When the other team is attacking well, the midfielders join in to block (if the player is small, move to the back), position 6 defends the block.
• Concentration, courage, work on/return every ball (let the opponent make the mistake). Aggressive means playing full, do not hold back,

• 6 players on one side
• trainer starts the rally.
• players handle ball, and play rally.
• Pay attention to how the trainer starts the rally.
• If the trainer plays a high ball in the back, the whole team must move backwards, if the trainer plays an attack on the sides, the SV must join the left/right front, in front of the block.
• The rest join in. Libero covers the block.
• Variation:
• - mandatory 3x play
• - Mandatory 3rd ball smash

Exercise with several links, so it is important that each link seriously participates.

• From position 2 a player throws the ball to the player at position 6.
• This player passes the ball to SV at position 3.
• SV plays the ball to 4.
• Here a player catches the ball, and connects with position 2 (outside off).
• Every player changes position 1.
• Variation:
  • Instead of passing underhand, pass overhead.
  • Instead of overhand, smash.

PART 2:

• Instead of catching, the player in position 4 smashes the ball. Note: at the net, step back, attack pass and smash.

2 teams, one of which plays with 6.

• If team sees opposing team use pass/key to play over the net,
• the entire team must move backwards, away from the center.

If opposing team plays an attack through midfield, they must be in the regular lineup.

Make 3 threes:

• 2 trios form base 6
• Coach plays ball high over the net, back players handle this ball.
• Point of attention: the two outside players (position 2 and 4) must move backwards when they see the high ball, in order to defend, and then be ready for the attack again.
• Play out the rally in a concentrated manner.
• Teams of 3 alternate.

3 triplets

• 2 trios form base 6
• 3rd trio on the other half of the pitch

intention is that the 6-team knows that an attack is played over 2 or 4.
6 team must anticipate

• the midfielder must connect with the right/left forwards to make a block.
• the remaining front player must move to the front of the net, the libeo (position 6) defends the block, Position 1 and 5 take position in the backfield.

After some attacking, 3 of them change position and 3 of them swap.

• row of attackers and blockers on the 3 -metre line
• C plays rally ball on attacker 1
• blocker 4 goes to the net
• 1 pass to S and calls where he wants the set-up
• (left, centre or right)
• blocker follows the attacker and blocks
• Attacker gets the ball, connect behind your own line.
• If the attackers score 10 times, the attackers and blockers change places.
• and blockers

• Players take a ball in pairs and face each other on the back line.
• Ball is placed on one side of the 3-metre line.
• Person closest to the ball runs to the ball, picks it up and runs back over the back line as fast as possible.
• Person on the other side tries to tap the person with the ball before he runs over the baseline.
• Being able to tap = 1 point (each player is going to get the ball 5 times, so 10 times in total)
• Each point less than 5 = x5 sit ups

• 2 teams on 2 playfields.
• Start with a ball.
• Throw the ball over the net from where you are standing.
• Do not run with the ball.
• Where the opponent catches the ball, the ball must be thrown back.
• Do not run with the ball.
• If one does not catch the ball or drops it, one is out.
• 2 variations to come back and rejoin the game.
  • The ball is caught 3 times by your teammates.
  • You do an assignment:
    • push-ups
    • Run around the field.
• Later the same exercise, but with 2 and/or 3 balls.

• Group is divided into 2 teams.
• Trainer starts the game by introducing some balls on both sides of the playing field.
• The players have to pass the balls over the net as often and as much as possible during 3 minutes by throwing the ball to a team mate who passes the ball over the net.
  • This can be BH, and/or OH.
• The team that has the most balls in the field after 3 minutes, has lost.

So pay attention:

• teamwork is necessary
• Stay in each other's neighbourhood.
• You are not allowed to run with the ball.

• Start with 3 laps around the entire field.
• After that short exercise on sprinting.
• All run behind each other with about one and a half meter in between.
• At the start signal the last one leaves and sprints to the front along the outside of the group (while they continue to run), when the player in front is calling yes, the last one may leave again.
• When the player at the front of the group is in front of you, he shouts yes and then the last one may leave again.

Pay attention in the exercises:

• Pass must come high so player can catch the ball 'overhand'.
• Pass to the right, right foot forward
• Pass to the left, left foot forward
• Eyes" of the shoulders in the direction of play

The exercise:

• 3 pairs with 1 ball.
• 1 and 2 stand next to each other, not too close to the net.
• 3 faces 1 in the back of the court.
• 1 throws straight at 3 and 3 passes diagonally to 2.
• 2 catches and throws straight on to 3 and 3 passes diagonally to 1.
• So 3 moves around all the time.

• 4 teams of which 2 at the net and the other 2 at the back of the field
• B throws the ball to A
• A plays the ball back to B
• B plays ball UPHANDS to C
• C plays the ball UNDER HANDS to D
• D catches the ball
• D throws the ball to C
• C plays the ball UP to B
• B plays the ball UNDER HANDS to A
• A catches the ball
• etc

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.