Mini Volleyball Exercises

Transcription

1 Mini Volleyball Exercises Mini 0 Movement education (training) A. General Coordination exercises, trotting, abdominal and back-muscle exercises, rolling, climbing and clambering. Different games using all kinds of movement with and without a ball. ( ten ball, fishnet, etc) B. Specific Forward, backward and lateral displacement: shuffle (without jumping and never closing feet), crossover. Excercise material in mini 0 Recognition of ball trajectory Pairs with one ball; throw, catch and push A throws the ball up and plays the ball to B. Same, but now across magic rope between A and B. Same, how often do you succeed in one minute (each ball caught is worth a point; which pair gets the best score?) A plays or throws the ball up high one meter or more in front of B, the latter gets to the ball and catches it, followed by B doing the same exercise with A. Can we now catch the ball exactly above our heads? Pairs are stand at a distance of one meter from each other. A throws the ball as high as he can over and across B head and B immediately moves backwards to try and catch the ball above his head. (A follows the ball and stops one meter in front of B). Now B throws the ball as high as he can over and across A s head, who will move backwards to catch the ball above his head, etc. 1

2 Threesomes with 2 balls: throw-up, catch and push A and B both have a ball while C is standing on the other side of the rope at a fixed starting point. A throws the ball up and pushes it across the rope where C tries to catch it above his head. (A walks to the position of C and C comes with the ball he just caught to the position behind B, B then goes to A s position, etc.) Which threesome makes the most points within a prior established time period? Competition among all pairs The group is divided up in pairs. On one side of the rope, balls are lying on the floor. Every pair tries to play (catch, throw up and push) as many balls across the rope as they can. Change after one minute: one player remains in the same position, all others move up one spot. Which pair has the highest score? (Ball on the floor, change position, try to beat the record) Exercises and playing Mini-0 In every subdivided field, measuring 6 by 4.5 m are three players, one near the rope and two in the field thus forming a triangle. One of the rear players plays the ball to his teammate near the rope, the latter catches the ball and plays it high near the rope, allowing the third player to move to that spot to catch it and play it subsequently across the rope to one of the rear players on the other side. Rules of Mini-0 The ball is put into play by the player situated in the rear on the right hand side of the field. (by throwing or pushing with both hands) Always play in threesomes. All players are involved in the game. Every mistake of team A is a point for team B and vice versa. Lateral displacement, catching and playing With pairs: player A plays the ball overhand (or throws the ball underhand) a bit to the left of player B, who tries to catch the ball above his head keeping his body in balance. Correction: Body is in balance when feet are in straddled step-position with the weight of the body between the feet. 2

3 Forward, backward and lateral displacement while handling the ball If sufficient balls are available it is preferable to practice in pairs. It is recommended to teach children to throw the ball to their partner. If the ability to do this is insufficient, the trainer and his assistants can practice this in small groups (for example). We now do the same exercises as in the beginning with the big difference that the receiver (if possible) plays the ball once above his head before playing it back to his partner. It can now be observed clearly if the body is in balance when the ball is played above the head. (Body in upright position, at rest, feet position correct and almost stretched arms above the head when pushing the ball upwards) Now we try to play the ball directly back to partner. Competition among pairs All pairs on both side of the rope play the ball first once above their head and then back to their partner. How many times do they succeed without interruption? Stop after one minute, establish winner and move up one spot (as in earlier exercise). Individual competition among pairs Using the previous organization of the players, all pairs stand across each other with the rope between them. The ball is brought into play by pushing the ball with two hands across the rope. Each player can push the ball a maximum of times above his head, but the 3 rd time it has to be played across the net with purpose of getting it to touch the floor of his opponent between the lines, which gives one point. Field measures are: 2 m width and 6 m depth. Cones can be used to mark these limits. Each game lasts 3 minutes, after which opponents change according to an established system and a new game is started. Each victory gives 2 points, ties point. Who has accumulated the most points? During competition no corrections are given in order to maximize enjoyment. Third ball directly across the net Balls are distributed over the different small fields (2x6). Players with ball stand behind each other near the rope. The attackers stand on the right hand side of the field. After a high setup, the first of the attackers plays the ball directly across the net, collects his ball and returns to the rear end of the row of set-uppers where he takes his turn to give a high set-up to an attacker. He then joins the attackers at the end of their row, etc. The same exercise can be played with attackers on the left. 3

4 Exercise material mini-1 Games, muscle strengthening exercises and movements specific to volleyball will always be an integral part of training sessions. Rules of mini-1 (These are the same as for MINI-0 with the exception that the 3 rd ball is not allowed to be caught, but has to played.) Specific points of attention for this phase are: Learning to serve under hand Playing the ball forward and backwards using over hand technique. Learning to serve under hand (One ball per duo) Feet in spread position, one in front of the other. Ball in the hand not used to hit the ball, the hitting hand forms half a fist and after hitting the ball, the arm continues its movement in the direction of ball trajectory. Correction: hit the ball in its center with respect to its chosen trajectory with the arm pointing in direction of its desired destination. A serves to B and vice versa A and B are standing 2 to 3 meters apart and serve to each other. The distance between the two players is gradually increased to 9 meters. Previous exercise is now carried out across the rope. When the last exercise is carried out with reasonable success, a form of competition can be chosen. Practice the underhand service with groups of three, four or five players. Server(s) on one side of the rope (or net) and receiver(s) on the other side. The server follows his ball to the other side and joins now the receivers. The receiver catches the ball and joins now the servers. (Remark: server cam chose where he wants to serve and the receiver is asked to catch the ball above his head) Using overhand technique to play forward We practice in threesomes Threesome ABC. A plays to B, B plays back to A. A plays across B to C, B turns around towards C, while C catches the ball and then plays it toward B, etc. (the server always has feet in straddled position with one foot in front of other when playing the ball) Now the ball is played under an angle; small angle first, working towards a larger angle. 4

5 Playing overhand and backward We practice in threesomes Threesome ABC. A plays to B, B plays backward to C. C catches the ball and B turns around facing C. C plays again to B and B plays backward toward A, etc.(position of feet, body posture and where the ball is played above the head) Again the ball is played under an angle; first small then larger. Practicing Mini 2 Rules Mini-2 Playing in threesomes where each player touches the ball once. Only the first ball may be caught. If possible, the second ball is played forward or backward to third player. (Catching the ball first is not forbidden) The third player passes the ball across the rope. We use the underhand serve. (If possible, behind the base line). The players who are capable to play the ball forward or backward (without catching the ball first) go to Mini 2. Practice material for Mini 2 During the introductory phase of practice; games, muscle building exercises and movements specific to volleyball are always in order. Particular points of attention Overhand reception of underhand serves. Learning the overhand serve. Overhand reception of overhand serves. Approach of the attacker towards the ball. Repositioning of blockers. Overhand serve Duo s on short distance from each other play the overhand serve (flat hand or half fist and rigid wrist. Same, but now across a rope between them. 5

6 Overhand reception of underhand serve Three servers on one side, player on the other side plays the ball overhand to his partner near the wire. Rotation by following the ball and using an extra player (buffer) to allow a smoother operation. He, who makes a mistake serving, has to get the ball and rejoin the servers. Expansion with 2 players to receive serves in the back of the field on the opposite side. Exercises 2.3 and 2.4 are now carried out using the overhand serve. Expansion with one attacker (choice can be made between exercise form and competition form). Running jump of the attacker The last three steps of the right-handed attacker are left right left and for the left-handed attacker: right-left-right (in a clear rhythm: long short long). The left-handed children are preferably placed together on the right hand side of the field. Use clapping of the hands for illustration. Now with the feet in a curb to the right (right handed players) or to the left (left handed players). Now the jump using both arms to sustain the elevation. Every duo a ball. A throws the ball up and B makes a correct running jump and tries to catch the ball at its highest point. At the rope, the ball is set up and the attacker makes a correct running jump, and then pushes the ball at its highest point with one or two hands across the wire. Important correction point for these exercises remains always the correct running jump. The jump spot and the landing spot should be practically the same. Agility of the blocker The players move laterally alongside the rope using a sideways shuffle. On a signal of the trainer players move in opposite direction. The weight of the body remains between the feet thus maintaining balance during changes of direction. Duo s across from each other with the rope between them. Player A must follow his partner and arms stay stretched above their heads at all times. Players who show to be capable to play the first ball served by opponent can go to Mini 3 6

7 Mini 3 Rules mini-3 Ball is always played three times and each player touches the ball once. Catching the ball is not allowed anymore. Choice of serve is free, but serve is done from behind base line. Other techniques besides the overhand technique can only be used in emergencies. Exercise material for Mini 3 When children arrive at this level, they will be prepared to use the bigger field of Mini 4. The Mini 4 field measures 6 by 6 meters. We attain these measures by moving the baseline of Mini 3 one and a half meter down. The following techniques will get special attention on this bigger field (6 by 6 meter): The underarm technique. Improvement of different kinds of serves such as the floater and the jump serve. Different mobility techniques used in net defense and group blocking. Learning and improving field defense. The attack at different positions. The underarm technique: focus points and correction Body posture and position of arms. Point of contact on the arms. Function of the feet and the knees. Function of the body and the shoulders. Body posture Duo: A throws the ball at a short distance and with a small curve to B, who plays back to A using underhand technique. Try to play the ball to each other as often as possible, using above technique. Playing back underhand after forward movement. Playing back underhand after lateral movement to left and right. Improvement of different kinds of serves Duo s play the ball to each other using the floater serve over the full length of a Mini 4 field or bigger. Duo s play the ball to each other using the jump serve over the full length of a Mini 4 field or bigger. 7

8 Different displacement techniques in net defense and group block Sped up lateral movement. Cross pass at short distance. Group block. Correction: perfect body balance; take-off and landing spots are the same. Learning and improving field defense Duo: A throws or hits ball in straight line to B. Field defense of net defender and closest rear player after a block on an attack by opposing team. Correction: is the defender in the right place and is his body in crouched position with its weight on his forefeet at moment of attack? Attack at different positions Attack at position 4. Right-handed players will come to the net from outer side of the field, while the left-handed players will come from the inside. Attack at position 2. Right-handed players will come from the inside part of the field, while left handed players will now come from the outside. Attack at position 3 (short set-up). The attacker jumps immediately after set-up is given. Mini 4 Rules mini-4 We play with 4 players on a field measuring 6 by 6 meters. Playing the ball three times is the idea but not compulsory anymore. All players are allowed to attack from any position. Players who do well in Mini 4 will have little difficulty with the transition to the large field of 9 by 9 meters. 8