Volleyballexercises for u20

Everyone ball and distribute along two sides of the net.
Gather at the right post

• Block move with a small step: during the block balls tap each other
  • After the first move, switch sides
• Block move with one big step: during the block balls tap each other
• Move the block with two small steps in a row: during the block, balls tap each other.
• Block displacement with two big steps: during the block balls tap each other
• Block displacement with first small step and then big step: during the block balls tap each other
• Block displacement with exit: during the block balls tap each other

Place 2 benches at the net - 3 persons with ball on the bench - 3 persons at the pole at the net

• 3x 3 times blocks with displacement (then change)

Starting point 1: back line in the corner at position 1Starting point
2: back line in the corner at position 5

• Starting point 1
• Walk to position 4 at the net - sideways to position 2
• Pass under the net - sideways to position 4
• Diagonal crossing to corner of position 5
• Walk to corner at position 1
• Walk to starting point 2
  • Start point 1 and start point 2 alternately

• 3x ordinary run
• 3x on diagonal lengths: raise knees
• 3x on diagonal lengths: heels against buttocks
• 3x on diagonal lengths: samba
• 3x at diagonal lengths: dive

• A starts with shuffle sideways, then on 3m line sideways,(B waits for A to start sideways)
• Attack jump to the net,
• sideways and on mid a block jump,
• At the end of the game a block jump on both sides of the net,
• 2x shuffle backwards to 3m line, attack jump,
• Long shuffle to the backline,
• back to the beginning 2x.

Variation:

• There are many variation possibilities,
• In addition to all forms of movement (shuffle, sideways, backwards, running), diving and/or rolling forwards and backwards can also be included in the course.

Exercise for centre and corner: each player 10 times Per 2
- 1 group per 3

• Person A with ball at the net - Person B on 5 meter line.
• A passes ball to B
• B plays ball back and comes forward in the meantime
• A plays short tip ball to B and B plays back to A
• A plays control ball
  • If too fast 2x control ball (= 3x keys)
• B is meanwhile quickly backwards
• A attacks to B and B plays back to A

Exercise for setter and libero - 5 times each part Referee's seat
: position 2 and position 4

• Libero stands at position 3 and pass to 4 #forward
• Libero stands at position 3 and pass to position 2
• Libero leaves at 1 and pass to 4 #forward
• Libero leaves at 5 and pass to 4 #backwards
• Libero leaves at 5 and pass to 2 #forward
• Libero leaves at 1 and pass to 2 #backwards

Course: 3 groups of 3 persons - behind the back line

• Walk to 3m line
• Shuffle low backwards to backline - left and right
• Walk to 3m line + offensive run
• Dive under net to 3m line
• Turn around and block: block - side + block - side + block
• Roll backwards
• Turn around + walk to the back line
• Sprint back
  1. First jump at 50%
  2. Second jump at 75%
  3. Third jump at 100%

Jump ropes + exercises:

• 45" jump roping
• 20 straight abdominals
• 45" skipping ropes
• 20 oblique abdominals
• 45" skipping ropes
• 5 lunches left and right
• 45" skipping ropes
• 10 squats
• 45" skipping ropes
• 10 jumping squats
• 45" skipping ropes
• 10x pumps
• 1' jump ropes

Sprint:

3 groups of 3 people - behind the back line

• First person: is going to lay 4 balls
• Second person: is going to get 4 balls
• Third person: is going to lay 4 balls

exercise 1

• Stand on the back line and dribble forward to the net.
  Dribble backwards to the backline.
  Alternately lift your left and right knee to 90 degrees back to the net.
  Alternately tap your left and right heels against your buttock back to the back line.
  Repeat knee lifts and heel lifts one more time.
  
  
  
  
• Dribble forward to the net, swinging your left arm forward.
• Back to the back line dribble forward swinging your right arm forward.
• Dribble forward to the net, swinging both arms forward.
• Back to the back line, dribble forward swinging both arms backwards.
• Walk sideways to the net in the direction of your left shoulder. This involves successively moving your left foot sideways, crossing your right foot in front, moving your left foot sideways and crossing your right foot in back.
• Back to the back line walk sideways towards your right shoulder. Here you move your right foot sideways and cross your left foot forward and backwards.
• Stand on your heels and walk for about 4.5 metres. Then stand on your toes as high as possible and walk to the net.
• Start by explosively skipping eight times over a few metres before sprinting to the back line. Skipping is a fast dribble on the front feet with a clear knee strike where the raised leg is horizontal and the heel just barely touches the ground. You roll over the ball of your foot towards your heel Keep the feet raised towards the shins and the ground contact short and fanatic
• From the back line, do another eight-skipping run over a few metres before sprinting to the net.
• Back to the back line you hop up actively and explosively, moving your arms along with the sprint.

exercise 2

• Lie on your back, bend your knees and place your feet on the ground.
• Arch your back by tilting your pelvis back in a controlled manner. You'll feel your lower back come in contact with the ground.
• Now tilt your pelvis forward, making your back hollow. You have now done 1 repetition.
• Note: only your pelvis and lower back move. The rest of your body remains relaxed and still.

Do a total of 3 series of 10 repetitions. Between the series take a few moments of rest.

exercise 3

• Place your feet hip-width apart, toes pointing slightly outward.
• Now make a knee bend and pretend to sit on a chair. You feel your heels pressing into the ground.
• Bend your knees at a maximum angle of 45 degrees.
• Throughout the entire movement, keep your chest forward, back straight and navel subtly tucked in.
• Keep your knees straight above your feet and don't sink in towards an X-knee.
• Distribute your weight across both legs.

Do a total of 3 series of 10 repetitions. Between the series take a few moments of rest.

exercise 4

• Put your feet on hip width and make a big step forward. Keep your back straight and your chest forward. If your right leg is in front move your left arm forward.
• Make sure your front foot rolls smoothly from heel to toe while landing.
• Make sure your knees stay straight above your feet and don't sink in towards an X-knee.
• Upon landing, spring back and return to the start position in one fluid motion.
• Then do the same movement with your other leg. Alternate between your left leg and right leg.

Do a total of 3 series of 5 repetitions and alternate the number of lunges with your left and right leg in each series. Between the series you take a few moments of rest.

exercise 5

• Stand at some distance from the net.
• Place your hands diagonally above your head in the blocking position.
• Make controlled blocking movements in a calm tempo towards the net. Make yourself as long as possible without jumping.
• Do this 5 times.

Doa total of 3 series of 5 repetitions. In between the series take a few moments of rest.

exercise 6

• Stand with your back to the net at a distance of half a meter and place your feet hip-width apart.
• Make yourself completely tall with your hands above your head.
• Pull your back while reaching your arms back to touch the net with your fingertips.
• Gently stretch the front of your chest and shoulders.
• Do this at a fast pace but in a controlled manner.

Doa total of 3 series of 5 repetitions. In between the series take a few moments of rest.

exercise 7

• Stand in pairs facing each other on one leg. Do this with a slightly bent supporting leg.
• Throw the ball back and forth. Try to go through your own throwing patterns.
• Change legs after half a minute.

• Team A is team in rally position
• Team B is other
• Trainer serves or throws a simple ball to team B. Team B attacks as instructed and team A defends this attack. The rally is played out. Team B moves on to the next assignment when team A has scored three times.
• The assignments for team B are as follows:
• Full attack from position 4 or 2.
• Prick ball from position 4 or 2.
• First tempo attack from position 3.
• Placed ball on playmaker of team A.
• The series of assignments is executed twice:
• once with team A's playmaker as a front player and once with team A's playmaker as a back player. The last mission is only executed if the player of team A is a backperkplayer.

• Objective :
• defense zone 4-5 according to defense system :
• block open-toe
• Execution :
• A = attacker |
• S = setter |
• P = passer |
• B = blocker |
• MB = middle block |
• V = defender |
• X = player

- X serve --> A/P --> pass --> S ( penetration pos 1)- S set-up
--> A pos 4- A -->
attack zone 4-5- V/L -->
defense in zone X

• extension :
• MB at post
• after defense it gives the set-up for pipe --> by X

• Split 2 sides over 3 meter line
• 
  
• throw the ball over the net to the next player,
• after throwing the ball, shuffle backwards, touch the backline and sprint back to your position.
• Repeat 10 times
• 
  
• Bounce the ball under the net and pass to the next player,
• after the bounce, make 2 x a block jump at the net and back to your position
• Repeat 10 times
• 
  
• Play ball overhand to the next player
• after you have played, make a dive to the backline and back to your position.
• Repeat 10 times
• 
  
• play the ball underhand to the next player
• after the game, crunch 3 times and return to your position
• repeat 10 times

Batting with a fixed distributor, we pay attention to our run-up.

The attackers get the assignment to score directly with their attack. The defence of course gets the assignment to prevent this.

The game is played with a fixed distributor. A number of attackers stand at one side of the playing field with a ball. They play the ball to the distributor, who gives a setup for the attacker to attack.

If the attacker scores, he goes back to the back of the line of attackers (as a reward). If the attacker does not score, he must defend. For that purpose, the following sequence is used: Attacker - A - B - C - D - Attacker.

At the defense A is the blocker.

Discuss clearly in advance what immediate scoring means: ball on the ground or also if there is no playable defense.

Required:

• fixed playmaker s
• row of attackers with ball plays ball to sv
• Set-up to attacker 1
• If attack scores, to the back of the row of attackers.
• Otherwise attacker 1 to A - B - C- D- attacker
• In defence: A = blocker, BCD= at the back

In this exercise, the attackers are instructed to score directly with their attack. The defence of course gets the assignment to prevent this.

The game is played with a fixed distributor. A number of attackers stand at one side of the playing field with a ball. They play the ball to the distributor, who gives a setup for the attacker to attack.

If the attacker scores, he goes back to the back of the line of attackers (as a reward). If the attacker does not score, he must defend. For that purpose, the following sequence is used: Attacker - A - B - C - D - Attacker.

At the defense A is the blocker.

Discuss clearly in advance what immediate scoring means: ball on the ground or also if there is no playable defense.

Required:

• fixed playmaker s
• row of attackers with ball plays ball to sv
• Set-up to attacker 1
• If attack scores, to the back of the row of attackers.
• Otherwise attacker 1 to A - B - C- D- attacker
• In defence: A = blocker, BCD= at the back

The purpose of the exercise is twofold: the defender must learn to 'read' where the attacker is going to hit and the attacker must look where the defence is before hitting.

We work with two regular playmakers, on both sides of the field a row of attackers on the left-for position. And two defenders, who may choose where they position themselves on the field. A defender has to defend the attack 10 times, preferably a nice pass, but touching is enough. If the attacker hits the net or leaves the field, that also counts. And the attackers may only smash, no prick balls! After the attack, the attacker retrieves the ball and joins the other row. The attacker who defends the ball at the 10th time takes the place of the defender. The defender will then of course attack.

Necessary:

• 8 - 10 players
• enough balls

If there are less players, the exercise can also be done, but then on one side. The attacker retrieves the ball and joins the same line.

The blocker joins in, indicates where he is going to block and the mid-back goes to his place.

• The goal of the exercise is twofold: the defender must learn to 'read' where the attacker is going to hit and the attacker must look where the defence is before hitting.
• We work with two regular playmakers, on both sides of the field a row of attackers on the left-for position.
• And two defenders, who may choose where they position themselves on the field.
• A defender has to defend the attack 10 times, preferably a nice pass, but touching is enough.
• If the attacker hits the net or leaves the field, that also counts.
• And the attackers may only smash, no prick balls!
• After the attack, the attacker retrieves the ball and joins the other row.
• The attacker who defends the ball at the 10th time takes the place of the defender.
• The defender will then of course attack.

Necessary:

• 8 - 10 players
• enough balls

If there are less players, the exercise can also be done, but then on one side. The attacker retrieves the ball and joins the same line.

The blocker joins in, indicates where he is going to block and the mid-back goes to his place.

• Start on back line
• Walk to 3 meter line
• Move to the back line
• Walk to 3 meter line + offensive run
• Under the net
• 4x blocks with displacement
  1. Short pass sideways
• Roll backwards
• Walk to back line
• Return to starting point

First time: no command - just returnSecond
time: lift knees while returningThird
time: heels against seat while returningFourth
time: sideways movement facing curtainFifth
time: sideways movement facing wall

1. (everyone has their own ball) you are going to pass the ball for yourself underarm with the right technique.

• You are going to pass the ball underarm by using the correct technique.
• Now you are going to do the same but now with upperhands as well.

2. make pairs. per pair 1 ball

• 1 person stands at the net and throws the ball to the passer. The passer passes the ball with the right technique into the hands of the thrower.
• After 15 good passes you switch.
• throw meter left and right 10 times and then change again.
• The same but with overhand.
• Pass the ball without catching it.

1. With ball in the corner on position 1 and 5
   
   

• Key to center
• Key from center to position 4 and position 2
• Catch for bots

1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5

• Pass to the centre
• Pass from centre to position 4 and position 2
• Catch

1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5

• Position 4 and 2 play short type ball

1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5

• Position 4 and 2 play attack 2x

• Attacking and blocking 12 players
• Players A with one ball simultaneously play the ball to S at 2/3
• At that moment A4 with B1, B2 with B3, and B4 with A3 jump for a dry block
• S play a set-up to position 4 where A4 and A3 attack along or through block B1 with B2 and B3 with B4
• Position changes S are fixed playmakers; the five on their own side rotate through (chase the ball).

• High knee hug for balance --> pull your knee up with your arms to your chest and stretch your other leg on your toe

• Quad stretch --> foot to buttocks with help of opposite arm and stretch other arm in the air and opposite leg on toe

• Sumo shuffle --> shuffle with arm swing

• Lateral lunge shuffle --> 2x shuffle, lateral left/right flexion, then right/left flexion

• Hopscotch --> quick hopscotch movement, 1-left, 2-joint, 1-right, 2-joint, etc.

• Atlas --> pull your knee up with your arm and stretch your other leg on your toe, step out with a big step and bend your knee, swing your arm up and turn your torso to the back

• High skips --> jump up on 1 leg and land on this leg, swing opposite arm up with the jump

• 3 laps around the field
• up and down to it with different exercises

• arms swinging forward
• arms swinging backwards
• knee lift
• heels buttocks
• side
• cross pass
• lunge
• gangplank

• corestability

• 30 sec dynamic planking
• 15 squats
• scorpion
• clock
• abdominal muscles with ball

• jump on closet without hands
• block at the net.

• 3 people have a ball in their hands and stand on the bench at the net.
• The others make a line in the middle of the 3 meter line.
• The first one walks to the net and makes a block jump while touching the ball.
• You go center --> left --> center --> right.
• Then the next one. You do 3 series.

• Part 2
• 3 people line up on the middle of the 3 meter line.
• The rest divide on the other side of the net with ball on middle, outside, diagonal.
• You throw the ball for yourself. The blocker blocks the ball.
• The order is centre --> left. Then the next blocker comes and goes centre --> right etc.
• 3 series

• Side a: 1 person on position 5 and 1 person on position 6 & 1 server on position 1 and 1 server on position 5
• Side b: 1 person on position 5 and 1 person on position 6 & 1 server on position 1 and 1 server on position 5
• Catch the ball: person who did not receive the ball
• The players take turns to save to the positions
• Every (approx.) 5' we change

• Side a: 1 person on position 6 and 1 person on position 1 & 1 server on position 1 and 1 server on position 5
• Side b: 1 person on position 6 and 1 person position 1 & 1 server on position 1 and 1 server on position 5
• Catch the ball: person who did not receive the ball
• The players take turns to save to their positions
• Every 10 serves we change

You go in the running pass to the net and back to the back line.

• To the net you swing your left arm forward and back to the baseline your left arm back.
• Now you do the same as step 1 but with your right arm.
• Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
• Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
• You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. If you go from the net back to the baseline you turn around again.
• Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

• You stand about 3 meters from a wall, you do the attack run. (attack pass) Short-long- close pass (brake pass).
• If you get too close to the wall with the brake pass, you have to look at how big your 2 previous passes were.
• With the brake pass/ close pass you make sure your striking hand touches the wall (don't put too much force on it)
• You take your arms with you, so with the short arms to the front, with long arms to the back, with the brake pass bring your arms up.
• Pay attention:
  • Make sure you don't end up too close to the wall.
  • Or that you hit the wall with your face.
  • Also keep an eye on your technique and how your feet end up.

You go in the running pass to the net and back to the back line.

• To the net you swing your left arm forward and back to the baseline your left arm back.
• Now you do the same as step 1 but with your right arm.
• Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
• Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
• You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
• Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

The team plays against the small team (in the diagram a pair) and must successfully complete a number of tasks in succession.

• The large team must score from a service of the pair.
• The coach serves a simple ball to the pair. The pair then builds up an attack. The large team must win this rally.
• The coach serves a simple ball to the pair. The pair plays this ball over the net in one go. The larger team must win this rally.

If the large team loses a rally, it starts again from the first assignment. When all tasks have been successfully completed, the team rotates one place.

You can also do this exercise with two equal teams.

Goal : directed serve - passingRecurrence
: 2x 5 serve : 5 straight - 5 slideExecution
:
4 servers in each corner - 4 passers in each corner2
targets ( setters)

- series 1 : serve diagonally-
series 2 : serve straight

When one side serves straight, the other side serves diagonally.

Rotation: servers become passers, passers-servers, passers also change their position.

Jore and Marie

Jore and Marie take turns standing in a square of cones:

• Cone left front
• Cone right front
• Cone left back
• Cone right back

The trainer plays the first ball (attack), then the libero quickly taps the cone left in front of her and the one right behind her.
Trainer plays another ball (attack), the libero taps the cones right in front and left behind;
Trainer plays a short ball somewhere in the field

Trainer plays 3 balls:

1. Attack to player inside the square
2. Attack to player within the square
3. Drop somewhere in the field

Everyone 5x