View exercises
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Exercise 1: Collaboration with Ball and Hoop
- A sits on a chair, B has a ball and dribbles it while moving forward.
- A catches the ball and throws it upwards for B.
- B plays the ball back with an overhead pass.
- A stands up, walks backwards, and takes a hoop.
- A places the hoop on the ground for the ball to bounce in it.
- B extends the exercise by hitting the ball while it is in the hoop.
- A returns the ball and B catches the ball while sitting on the chair.
- A performs an attack returning the ball to B, who is sitting on the chair.
- Place a ball cart in the centre of the court.
- Each player has a cone and is at the net.
- Each time a cone falls into the cart, the player moves to the next sideline.
- The final stop is as far back as possible behind the baseline.
- A has a ball and a cone, B is at the net, C has a cart.
- A starts and C does 5 sit-ups while B performs a block.
- A throws the ball to B and also throws the cone.
- B catches the cone and plays the ball to A.
- A plays the ball towards the cart and C moves it to facilitate.
- The players advance each time.
- A and B have a ball and a stick.
- They throw the ball upwards and rotate the stick underneath the ball.
- They try to pass the ball under the stick as many times as possible.
- Each player has 2 tennis balls and 2 cones.
- In a prone position, players exchange the balls 8 times in 30 seconds.
- Work in pairs with two tennis balls.
- They are together in a triple step and perform a hip rotation.
- Player A holds the balls, B places their hands over A's.
- A drops the balls and B tries to catch them.
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Setup
- 2 players positioned on the court as defenders.
- Trainer or teammate on the opposite side with balls.
- The trainer plays the ball to one of the 2 defenders.
- The defender plays the ball to the setter's zone.
- The non-defending player runs in and delivers a pass.
- The player who was on the left and delivers the pass sends the ball to position 2.
- The player who was on the right and delivers the pass sends the ball to position 4.
- The player who defended the ball now goes to attack.
- Both players leave the court and 2 new defenders enter the court.
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Execution
- Divide the players into a team of 5 or 7 players.
- Orange plays the ball to one of the two defenders.
- Purple performs the reception to the setter's zone.
- The purple player who is not defending runs in and gives the pass.
- The player who was on the left and gives the pass focuses on position 2.
- The player who was on the right and gives the pass focuses on position 4.
- Red players attack.
- With a group of 6 players, the 6th player defends the attacks.
- With a group of 7 players, the 2 extra players are at blocking positions (2 and 4).
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Exercise 1
- Player in position 4 plays the ball over the net to the player in position 5.
- Player in position 5 plays the ball to the setter.
- The setter plays the ball back to position 4.
- Players always follow their ball.
- Players continue to play the ball at position 4 and the setter's position.
- At position 5, the ball is now played as a reception to the setter.
- The same exercise as before.
- Player in position 4 hits the ball technically over the net.
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Objective
- Improve communication, control, focus, and the execution of subsequent tasks.
- Enhance passing technique.
- Players always play in two contacts within the 3-metre zone.
- After players have passed the ball over the net after the second contact, they move to the back.
- The two players at the back move into the 3-metre zone.
- Start with one ball and gradually add a second ball for increased complexity.
- Players must assess and adjust the speed of the balls to avoid collisions.
- It is important that players cooperate and do not play against each other.
- Focus is essential when playing simultaneously with two identical balls.
- Concentrate on the next action without dwelling too long on the previous one.
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Execution
- Players stand in pairs with one ball. In groups of four, the first two start with the ball, while the two reserve players stand behind them.
- On the coach's signal, the first players start with the ball. Teammates hold the ball with their hands against each other and run to the net, touch the net, and return to their reserve teammates.
- The ball is passed on, and the second team starts and does the same.
- Repeat the exercise, but all players sit on the ground.
- On the coach's indication, the first groups depart.
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Setup
- Divide the team into 2 groups.
- Players can train their defense in their respective positions or in zones 1 and 5.
Execution- Players start from their initial base position.
- Begin by digging a ball hit through the middle.
- Follow with a dig of a cross hit (perimeter or rotational).
- After the second dig, the player in position 5 or 1 performs a set.
- Initiate the same sequence again.
Suggestions- Simulate different combinations on the middle hit, such as 1, 31, and slide.
- Position the defensive line and perform 3 hits (middle, outside, and rightside) in any direction (zones 1, 6, or 5).
- After the third hit, execute a set, followed by a cover and a tip.
- Insert the block to integrate the defensive system with blocking and defense.
Objective- Practice both digging and setting, along with the complete transition.
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Goal
- Reach 30 points by serving and receiving.
Instructions- Divide the team into 2 groups.
- Both sides serve alternately: first all players on side A, then all players on side B.
Scoring- Good serve: 1 point
- Good receive (on target): 1 point
- Serve mistake: -1 point
- Receive mistake (sending the ball over the net or shanking): -1 point
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Objective
- Start sideout training with a focus on serve, pass, and set.
Execution- Initial Setup: Use only the serve, pass, and set.
- Straight Serve: Serve straight, pass towards the setter, then the setter sets to the target.
- Cross Serve: Serve cross, pass towards the setter, then the setter sets to the target.
- Incorporate Attacks: After the pass, incorporate attacks beginning with the outside and opposite hitters.
- Include Middle Blockers: Progress to include attacks from middle blockers.
- Coach's Serve: Optionally include the coach's serve for additional repetitions.
- Game-Like Situation: Position the receiving line and practice sideout in a game-like scenario.
- Blocking and Objectives: Incorporate blocking and set specific objectives to achieve.
