Volleyballexercises for technique warming-up

• On forearms and toes
• Back straight, abdominal muscles engaged
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Steady pace, focus on control

• Lie on your back, knees bent
• Hips up, engage abs and glutes
• Hold, slowly return

• Sitting position, feet off the ground
• Twist your upper body from left to right
• Optionally with a ball or small bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Arms and legs off the ground, hold
• Strengthens lower back and glutes

• Arrange the situation twice.
• The first obstacle is a speed ladder. Move sideways through the ladder, placing both feet inside the ladder and one foot outside the ladder.
• Next, encounter three hurdles that increase in height from low to high. Jump over these hurdles.
• Along the way, take a bag from the bucket with you.
• Which team has all the bags on the other side first and then sprints to the other side first?
• The final sprint may only be initiated once the last bag is placed!

• Each player is assigned a number.
• A Swiss ball is placed in the middle.
• Players form a circle around the Swiss ball.

• Players move sideways or backwards-forwards around the ball.
• When a number is called, that player responds, takes the ball, and throws it at the players who have run away.
• Add-on: The player who is hit takes the Swiss ball and tries to hit another player.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

Execution

• Blue team starts with 5 seconds of dribbling on the baseline.
• On the coach's signal, dive to the 3-metre line.
• Stand up immediately and block at the net 3 times. Block well!
• The next team starts dribbling on the baseline.
• Go under the net and block 3 times again.
• From the 3-metre line, shuffle to the baseline (3 times).
• Around the cone and sprint to the starting position in the other court.
• Everyone performs this sequence 2 times.

• Players are spread out on half a field in 2 triangles. 1 - 3 - 5 & 2 - 4 - 6
• Position 1 and 2 have a ball.

1. Ball is played through in a triangle with intermediate touch.
2. Ball is played through in a triangle with 1st contact underhand, 2nd contact overhand.
3. Ball is passed in a triangle with 1st contact overhand, 2nd contact underhand.
4. Ball is passed in a triangle with 1st contact.

• After playing the ball, the red team taps the mat in the middle of the field (drop out pass).
• After playing the ball the blue team follows its ball.

• players distribute themselves around the field.

• Players perform different fitness/agility exercises for 1 minute.
• After this, they move on.

1. Air field hockey per 2
2. Pistolsquad from the chair
3. Medicine ball toss in situp position per 2
4. Push off with 1 foot on the bench and switch sides/foot in the air.
5. Cone + medicine ball move from hoop
6. Color tapping + reception

• 2 triplets in the field.
• On 1 side are 2 reserve players and on the other side 1.
• Trainer with ball cart at the side.

• Trainer brings the ball in to the team with 2 reserves.
• Play OH only and pass through.
• A reserve player takes the place of the one playing ball over the net.
• This one now goes on a run to the other court as a reserve.
• At foul ball again a ball by trainer.

• Begin with 2 playing with each other and later against each other.

• Keep the balls behind the 3m-line.

• 2 trios, each on one side of the net (and 1 reserve)

• Trainer brings ball in and in 3 attempts the ball is played over the net.
• After each ball contact the player touches an opposite side or back line and spins through.
• Only overhead and underhand, later possible attack from position
• Playing rallies

• On one side of the net, a pair stands at the 3-meter mark
• Field A on 2 and 3 and on field B on 3 and 4
• Distribute the remaining players on the side
• Start on field A at P2 on 3 meter line with 1 ball

• Start throwing diagonally to P3
• After throwing tap own 7 meter-line and connect with P3
• P3 plays to P3 and P3 to P4
• Then pass to OH or BH
• If possible move to the back line

• 1 row of pots where exercises are done around/over

• Players do the exercises in pairs and keep looking at each other.
• Fast forward - backward movement between the pots: 2 forward, 1 backward.
• Lateral left-right movement: 2 forward, 1 backward.

• slalom sideways displacement
• slalom around alternating left and right
• Knee lift left leg over pots / right leg
• Jumping push off with both feet together over pots with intermediate jump
• Jumping both feet together over pots without intermediate jump

• 2 groups of players
• First player starts with tennis ball and puts it in first hat.
• Second player starts without tennis ball, walks to first hat, takes tennis ball and puts it on second hat.
• Third player starts without tennis ball, walks to second hat, takes tennis ball and puts it on the third hat.
• When the ball is on the last hat, the next player starts back with a tennis ball and places it on the first hat.
• The game ends when all balls are on the hats.

• jump -jump up and down-
• back -back player jumps onto back of front player and off-
• switch -players switch places-
• sit -players sit down and get back up-
• high 5 -first player turns around and players give high 5-
• low 5 -first player turns around and players give a low 5-

• Form two rows at the back line.
• 1 ball per 2 players.
• Players alternate playing to each other!
• The last one tries to score the ball in the basket.
• You may want to make this more difficult by placing basket past the net so they have to go under this.

• All keys.
• Everything underhand.
• Alternate between keys/underhands.
• Free choice; the last player scores by hitting the basket with an overhand shot.

• All players on 1 side.
• 1 catcher on 2/3.
• The rest on the 3 yards. Right and then left.

1. Player sprints around the pawn.
2. Once player is around the pawn TR throws the ball up. Pass to 2/3 catcher.

1. 1 solid SV at 2/3.
2. Player sprints around the pawn.
3. As soon as the player is around the pawn TR throws the ball up. Pass to SV and attack own ball at 52.

• There are two teams. One team on each side of the net.
• From each team there are always 3 people in the field - a passer, playmaker and attacker.
• After the ball has been played over the net, they continue to pass, but with assignments. See on drawing.
  
  
• Buffer enters the field at position 4, near pawn, and plays the ball over the net.
• This player then makes a block at positions 4 and 3 and becomes playmaker.
• After setup, the playmaker sprints around the pawn at position 1 and becomes passer.
• The passer dives after the pass to the pawn at position 5 and becomes buffer.
• The buffer enters the field at position 4.

• On one side of the net, a pair stands on the 3m
• Field A on 2 and 3 and field B on 3 and 4
• Divide the other players at the side
• Starting on field A at P2 on 3m line with 1 ball

• Start with diagonal throw to P3
• After throwing the ball touch the own 7m-line and connect with P3
• P3 plays to P3 and P3 plays to P4
• Then pass to OH or BH
• If possible, move to the back line

• Prevent injury
• Improve performance

• Activate sport specific muscles
• Stimulate nervous system that means your muscles will respond faster
• Improve range of motion
• Gradually increase intensity
• Increase blood flow throughout the body

• Jog forward + back
• Carioca cross legs
• Side shuffles with swinging arms
• Kick-up
• Kick-backs
• Short jumps with armswing
• Full body skips with swinging arms forward and backward
• Twisting lunges with twisting upper body
• Side lunges
• Front swings
• Squad stretch
• Walking ham stretch
• Waling glute stretch
• Walking hip flexor stretch
• Shuttle sprints 80 intensity
• Tuck jumps

• 5 sec dribble on the back line
• At the signal of the coach--> dive to the 3 meter line
• Get up immediately and block 3x at the net (block well!!!)
  • NOW THE NEXT TEAM STARTS WITH DRIBBLE ON THE BACK LINE
• Under the net and again 3x blocks
• From the 3 meter
  • Shuffle to the backline (3x)
• Around the pawn and sprint to the start position (other field)

• Organisation:
  • Divide the group in 2x5 and each on a field half.
  • 3 players with 1 ball on position 2 and 3 without ball on position 5.
• Execution:
  • Start with throwing the ball over and running after it, then pass the ball over.
  • Now play the ball from position 2 BH and from position 5 OH.
  • Still run after the ball.
  • Then from position 5 do a block jump on position 4.
  • Then add a dive/roll from position 2 to position 1.
  • Approx. 10 minutes and let the tempo increase gradually.

• Organization:
  • 2 players with ball at the end of a bench at the net on field B.
  • Libero at position 5 on field B.
  • 2 players with ball on the backline on field A.
  • Trainer with balls at the right side of field A.
  • Remaining players at position 5 on field A.
• Implementation:
  • 1st player comes running at p4, blocks ball.
  • On coming down the player on the back line p6 throws up the ball.
  • Blocking player is going to play this ball up and then runs back.
  • For a 2nd block to then defend the back line.
  • Then trainer throws a ball on the 3m-line to be attacked on L.
  • Pick up the ball and give it to the trainer.
• Solving points:
  • Do not start too fanatically.
  • Regularly change the players on the bench and on the back line.

Arrangement of equipment:

• marking discs/hats all over the field.

Course of play:

1. Players walk around the field.
   Different walking forms: skipping, knees high, feet against poo, jumping, frog-jumping,...
   
2. At the moment the trainer calls out a certain word, the players must put a hat on their head as quickly as possible.
   There is one hat less than the number of children there are.
   

Can also be done with ball; dribble (left, right, alternating), possibly with the hat on their ball.

• Start on back line in position 1.
• Sprint to the 3 meter line, then backward to position 6, sprint to the 3 meter.
• Shuffle to position 5 and sprint to the net.
• At the net, block jump to position 4, move sideways, hands high.
• Block jump at position 3 and block jump at position 2.
• On the opposite side of the net attack run at position 4, 3 and 2.
• On the side of the field, do 10 sit-ups.
• Sprint around the field back to position 1.

• Dive to 3 meter line
• Shuffle backwards to the left corner
• Walk to the net in position 4 - block
• Roll back - offensive run - block position
• Move to position 3 - block - move to position 2 - block
• Dive to 3 meter line - other side
• Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
• Block position and block
• Turn and walk to corner on back line
• Quick tempo - knees lifted - at least 50. - to other corner
• Spurt along side to start

Exercise is done 5 times

• Dive to 3 meter line
• Shuffle backwards to the left corner
• Walk to the net in position 4 - block
• Roll back - offensive run - block position
• Move to position 3 - block - move to position 2 - block
• Dive to 3 meter line - other side
• Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
• Block position and block
• Turn and walk to corner on back line
• Quick tempo - knees lifted - at least 50. - to other corner
• Spurt along side to start

Exercise is done 5 times

Stretching in a circle - each to his own exercise