Volleyball exercises for u22

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Season start warm up

A short but intensive warming up to get the heart rate up and warm up properly.
This is completely without the ball.

To start this warming up we first start with 2 to 3 laps around the field.
- This is to warm up the muscles a little bit.
Then we stand in a circle.
- And do the following exercises in order with a 10 count rest each time
- 30 sec. Jumping jacks
- 30 sec bench (with the back against the wall and knees in an angle of 90 degrees)
- 30 sec push-ups
- 30 sec crunch (abdominal muscles)
- 30 sec Squats
- 30 sec planking
- 30 sec alternating Lunges First left and right or vise versa
  - we do this two times

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Service-estafette

service-estafette-21

This exercise is fun to do and gives a lot of fun and competition! Relays in general already create competition.

What this exercise also wants to mimic is the stress factor that a serve brings.

The players are divided into equal teams and lined up on the serving area of the same court. The first player of a team serves and retrieves his ball. After the next player has been tapped, this one serves and so on.

Only when the ball lands on 1 of the 4 mats the point is counted. It is not allowed to hit the same mat twice in a row. The team that hits the mat first, a multiple of 3 of the number of players in the team, wins.

It is important for a player to serve quickly, but it must also be flawless, otherwise the ball must be retrieved and served again!

If the teams are small, it is fun to have everyone serve two or three times.

Necessary:

A minimum of 6 players
As many balls as there are teams

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Sparring in 2vs2 form

2 vs 2, play ball over the net
: - throw loose and follow ball -
underhand pass -
overhand pass -
ball comes over the net short, 1 player takes reception move backwards, gets ball deep from 2nd player at the net, reception back to net player who passes ball backwards.
- If necessary, switch to reception pass and technical attack behind the 3m line.
- If the group has an odd number of players, they always pass after passing the ball.

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Short-long (attack defence position 1...

short-long-attack-defence-position-1-5-in-3-teams

See picture. Each 3 players 2 balls. 2 players at the net a few meters apart, other player on the 3-m line and shuffle always from front to back: first r-for then l-for.

Exercise 1: Players take turns throwing the ball, player in the backfield plays the ball back underhand.
Exercise 2: First ball comes deep (BH return), 2nd ball comes short (OH return) - must be catchable!
Exercise 3: Throwers stand a little further apart and throw straight: player with ball on the sideline throws deep, other short (not catchable)
Exercise 4: player with ball on the sideline does an intermediate test and then gives a deep ball, player in the field takes this ball OH and plays it to player B at the net. Player B can then immediately return a ball on the 3-meter line or test the ball to the player on the sideline and then the exercise starts again.

After x-number of balls or after a certain time swap places.

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Smash exercise

Two sides of the net are used.

Player 1 stands at one side of the net, throws up the ball and hits it to player 2, who stands in a service-pass position;
It is important to use the right technique when hitting the ball;
Player 2 passes the ball to the trainer;
Player 2 passes the ball to the trainer; pay attention to the passing to the desired set position;
The trainer catches the ball and throws it immediately in a perfect setup (start with a 1m set which contains a peak);
Player 2 gets into position for the attack, and attacks in a specific area (use pawns as targets);
After the attack, the player advances to the serving position;
After player 1 hits the ball, he connects behind the line of passers/attackers.

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Pass exercise 1 arm

Make pairs.

1 with the ball at the net

Step 1: the other one gets down on his knees at 7 metres. then he lies down flat on his belly in the sand and makes a butterfly. now the range of the player has been determined.

Step 2: Same exercise but now from crouch and 1 step which increases the reach (again let the player determine the reach).

change after 15 balls

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Responding to a ball

Divide the group into pairs.
Have one person of the pair start at the net, while the others take place on the back line.
The persons on the backline make sure they have a ball and possibly a spare ball.
The persons at the net are going to make a block jump, after which they immediately turn around to defend a ball from the person on the back line. This ball can be tapped, hit or played into the court.

It is therefore important to turn around immediately after the block and to look at the situation. They should also be careful not to step in too quickly, in connection with a possible passed ball.

Let the people at the net defend 10 balls, after which they are exchanged.

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Pass Accuracy

2 rows of players
- 1 row on the left back
- 1 row at the right back
create with 4 pawns a virtual line where they have to stand behind
trainer stands at the other side of the net and throws the ball somewhere in the field.
1 of the 2 front rows calls LOS orI (agree on that)
this player passes the ball (in/to) the basket that is between position 2 and 3.
Ball in the basket is 2 points for the team, against the basket is 1 point.
Set a target for the team, for example 25 points.

It is possible to add a distributor and an attacker, provided the assignment runs well.