Volleyball exercises in threes. Exercises to develop the basics of volleyball technique

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It is widely believed among many coaches that the basics (elementary exercises) are for those who are just starting their volleyball career. In fact, everyone should train and improve the technique of possession of the ball. I assure you, every player should practice training the basics of volleyball technique, even best players of the world devote several hours a week to them. The players of the Dutch national team are very familiar with the drills below. The exercises are suitable for everyone, since the tasks may vary depending on each specific level.

Exercise 1

A And IN face each other and play in a pass-hit-receive mode Options: – play with a certain number of touches of the ball – when an attacking hit is made, the player must jump – the defensive player must move to the right or left, and the attacker must shoot directly into him. - after performing a defensive action, the player must perform a fall or somersault - one player only attacks, the other only plays defense

Reception from above (Exercise 2)

A And IN play using only the overhand technique, but A moves forward, B moves back

After each touch of the ball, the players touch the line closest to them (front or middle) with their hands and then return to their original position.

Players pass each other while moving to the right and left and must not let the ball fall.

A plays from the net and gives passes all over the court, IN tries to return the ball with an overhand reception exactly to the area where he is A.

A plays the ball from above, does a somersault, IN does the same.

Playing defensively (Exercise 2)

A And IN play from the net to the front in the mode of hit-receive-pass, then hit-receive-hit-…

IN located at a distance of 4 m from A.A throws the ball to the back line, IN must quickly run back and perform a reception from below. Repeat 8 times.

Options

Player A throws the ball to the back line, Player IN instead of receiving from below, he runs back and receives from above.

Player A does not throw and does not coast hard on the back line, IN running back and playing defense

Making a pass

Regardless of specialization, each player must be able to pass to the attack, for example, when the setter played defense.

The coach throws the ball somewhere in the court, the player must be in time for the ball and pass to the 4th zone, where another player is waiting for the ball, who catches the ball, gives it to the coach and queues up.

Options:

The player jumps on the block in the 2nd zone, then runs to the ball thrown by the coach and passes to the 4th zone.

Exercise 5

All players are on one side of the court, the Coach on the other side throws the balls over the net into different zones. The player from the queue must run to the ball and bring it to the setter, who gives the pass to the 4th zone. The player in the 4th zone catches the ball, gives it to the coach and gets in line, and the player who played in the reception goes to position 4.

Options:

The receiver brings the ball immediately to the 4th zone (without a setter)

After receiving, the setter passes the pass and the receiver must execute an attack hit with or without a block

Exercise 6

The players are divided into teams of three people each and are behind the front. The coach in turn throws the ball into the half of the field of one of the teams, while varying the blows - strong attackers, discounts, throws into out, etc. One player must receive the ball, the other must pass the ball, the third must make an attacking blow to the first line (3-meter zone). Teams play on the score.

Basic Techniques for Everyone, By Toon Gerbrands
Translated from English by Savchuk V.A. from materials published on www.thecoach-online.com, ©2001

Lead up exercises directly aimed at mastering the structure technical reception. Simulation exercises are also referred to as lead-in exercises. Leading exercises facilitate the conditions for performing the reception and prevent the appearance of a number of errors.

The game of volleyball involves sudden and rapid movements, jumps, falls and other actions. In this regard, a volleyball player must have an instant reaction, speed of movement on the court, a high speed of muscle contraction, jumping ability and other qualities in certain combinations. Systematic development physical qualities contributes to the successful mastering of game techniques and tactical interactions. The implementation of the necessary game techniques is possible only under the condition of perfect mastery of their technique. A specific feature of volleyball is that no technique can be performed in isolation, as it is associated with other techniques performed by teammates or an opponent.

Volleyball technique is divided into two parts: attack technique and defense technique. Attack techniques include: serve, pass, strike. To the technique of protection - receiving the ball and blocking. Movements in volleyball, both in attack and defense, are identical, but with some specifics, consisting in a lower or higher position of the player's stance.

Movement technique. Movements are performed in the form of walking, running, jumps, lunges. But before performing one or another technique of the game, the volleyball player must take a certain stance or position that provides the opportunity to perform the necessary movement in a timely manner.

According to the degree of bending of the legs at the knees and hip joints There are three types of racks: high, medium and low. Being in a certain stance, a volleyball player sometimes stands motionless or moves slightly by stepping from side to side, transferring body weight from one leg to another. Based on the previous movement, the racks have some features. For example, the stance of a player preparing to serve is different from that of a player preparing to block.

Walking is performed with a regular, double, bending and side step. Running is characterized by starting accelerations and sudden changes in direction followed by stops. The last step is performed with a locking movement. When receiving a ball flying somewhat to the side, a volleyball player can lunge. More fast way moving a short distance is a leap, which is used more in defensive actions.

Movement exercises:

1. Those involved are located behind the front line of the site and take the position of the player’s conditioned stance. According to a certain signal (visual or auditory), they move with a double or side step, jump or lunge (to the right, to the left, to the sides).
2. Those involved are located in ranks behind the end line. On a certain signal, they perform running movements to the net, then back forward back. The same, but with an imitation of a certain game technique.
3. Students are located in two columns in zones 1 and 5. On a signal, they run to zone 6, stop and imitate a certain game technique.
4. Location in the ranks. Starting accelerations forward, to the right, to the left from various positions: sitting facing and back to the direction of movement; lying on your back and on your stomach with your head and legs in the same direction.
5. Arrangement in a column, one behind the end line. The first player from zone 1 accelerates to zone 2, from where he moves along the net with side steps to zone 4, and then back forward, back to zone 5. From zone 5, the player moves to zone 6, where, after stopping and simulating receiving the ball from below with two hands, goes to the end of the column.
6. Location is the same as in exercise 5. The first player accelerates to zone 6, simulates receiving the ball from below with one hand, then moves to zone 2, where he simulates an attacking hit. From zone 2 he returns backwards to zone 6, from where, having run to zone 4 to the net, he performs blocking, again moves backwards to zone 6 and goes to the end of the column.

In order to better master the technique of performing movement, it is recommended to use various outdoor games. So, for example: "Vigilant Eye", "Falling Stick", "Day and Night".

"Sharp eye". While walking or running on a visual signal, students perform predetermined actions. For example, a raised hand means that the students must lunge forward and assume the volleyball player's conditioned stance. Option: both hands raised up mean that you need to perform two or three side steps, take a low stance of a volleyball player and imitate a pass with two hands from above.

"Falling stick". Those involved are built in a circle with a diameter of 6-7 m, calculated in order. In the center of the circle is the leader, who holds the stick, which is in a vertical position, by the upper end. The driver calls the number of one of the players and releases the upper end of the stick. The one who was called should make a lunge and, without letting the stick fall, pick it up. If he managed to complete the task, then he returns to his place, and if he did not have time, he replaces the driver, and the game continues. Gradually, the distance to the stick increases, and the players perform a run, followed by a jump and a stop. Option: with the development of the skill of moving to a stick, it can be replaced with a ball and the “Falling Ball” game can be played.

"Day and night". Two teams stand in the middle of the site with their backs to each other at a distance of 1.5 - 2 m. One team is “day”, the other is “night”. Each team has a “house” on its side of the court. After the words of the driver “day”, “day” quickly runs away to his “house”, and “night” catches up. Then everyone returns to their original places; count those caught. The game is repeated. The team that catches the most opponents wins. Variations: The teams are called "Crows" and "Sparrows"; the players do not stand with their backs to each other, but sideways, facing, sitting.

Submissions. In volleyball, the following serves are used: the lower straight and side, the upper straight and side, the upper straight in the jump.

The bottom straight serve is performed from a position in which the player is facing the net, feet in knee joints bent, the left one is forward, the body weight is transferred to the right leg standing behind. The fingers of the left hand, bent at the elbow joint, support the ball from below. The right hand is pulled back for a swing, the ball is tossed up and forward at arm's length. The strike is carried out in the opposite direction right hand bottom to front at about waist level. The player simultaneously unbends the right leg and transfers body weight to the left. After the impact, an accompanying movement of the arm is performed in the direction of the serve, the legs and torso are straightened (Fig. 1).

Rice. 1

Identical to the lower straight serve, the lower side serve is performed, with the only difference being that the player is positioned sideways to the net and the kick is performed from the side. The serve with a high trajectory of the ball flight is characterized by the fact that the swing is performed in a plane perpendicular to the support, the striking arm is retracted down and back, and the ball is hit by a sharp and quick movement from below, along the half of the ball farthest from the net with the edge of the palm so that after hitting it received an anterior-posterior rotation. This filing is carried out in open areas or in gyms with a high ceiling.

Rice. 2

Top direct feed. In the initial position, the player is facing or half-turned to the net. Supporting the ball at shoulder level, the player evenly distributes body weight on the legs, the kicking arm is bent at the elbow joint and prepared for the swing. The ball is thrown slightly forward, up to 1 m above the outstretched arm. After tossing the ball with the kicking hand, a swing up and back is performed, the straight arm is pulled back. During the strike, the striking hand moves forward and upward, the strike is performed in front of the player. To give the ball rotation, it is necessary at the moment of impact to put the hand on the surface of the ball so that the direction of the impact force does not pass through the center of gravity of the ball, that is, move the hand to the side or up from the middle. In all cases, when serving with a high initial speed, the ball must rotate around a horizontal axis. Then it remains within the site, although it has the original forward-upward flight direction. To serve without spinning the ball and causing it to wobble, tossing the ball is done without spinning the ball. The ball is hit quickly and sharply with a tense brush. In this case, the ball will plan (Fig. 2). Recently, the jump serve has been increasingly used. Distinctive features its are: the use of a run-up (similar to an attacking strike), tossing the ball 1.5-2 m forward, a jump kick and landing after a hit within the area. There are also several top side feed methods. The ball is hit above the level shoulder joint standing sideways to the grid. Performing a serve with a rotation of the ball from a place, the player throws it almost overhead to a height of up to 1.5 m. With a kicking hand, he swings down and back, the body weight is transferred to the leg corresponding to the kicking hand. The movement of the arm continues from back to front, the ball is hit from front to back, the body turns towards the net. The top side serve can also be performed after one or more steps, which makes it possible to increase the impact force (Fig. 3).

Rice. 3.

Serve drills:

1. The location of those involved in the line one at a time. Multiple tossing of the ball to different heights, depending on the method of delivery.
2. Students stand at the wall in a column one at a time. The first player tosses the ball and swings and hits the ball against the wall in the chosen way of serving, then goes to the end of the column, and the exercise continues with the next one.
3. Students stand in two lines at a distance of 5-6 m from each other. Players in the first rank serve to the side of the players in the second rank.
4. Those involved are located on both sides of the site in lines opposite the net, c. 5 - 6 m from it and serve in the chosen way through the net. The same, but those involved are located on the front lines of the site.
5. Those engaged in the column, one at a time, are located at the place of delivery and serve in the chosen way.
6. Serves are carried out in certain zones and according to landmarks located on the site.

Transfers. The game uses the transfer of the ball from above with two hands, being in the support position, in a jump and with falls.

Pass from above with two hands. In the initial positions, the player's torso is located vertically, the legs are shoulder-width apart or one leg is somewhat in front. The degree of bending of the legs depends on the height of the trajectory of the ball. Hands are carried out in front of the face, the hands are optimally tense. As the ball approaches, the player begins an oncoming movement by straightening his legs, torso and arms. When performing a shock movement at the moment of contact with the ball, the fingers first absorb the oncoming flight of the ball, then the hands and fingers straighten elastically and elastically, giving the ball a new translational motion. The index and middle fingers are the main striking part, the ring and little fingers hold the ball in the lateral direction. Giving the ball a new direction with a certain trajectory requires an increase in muscle effort, which is manifested in the coordinated movement of the legs, torso and arms (Fig. 4). When passing back, the player raises his arms, placing them with the back of his hands above his head, unbends his legs, tilts his body up and back. The transmission is performed by extending the arms in elbow joints and movements of the trunk back and up, with simultaneous deflection in the thoracic and lumbar parts of the spinal column.

Rice. 4

In the event that the ball flies high and is directed behind the player, an overhand pass is performed with two hands or one in a jump. During the jump, the arms are carried above the head slightly higher than when passing in the support. Pushing off the support, the player turns his arms up and passes at the highest point of the jump. When passing the ball in a jump back behind the head, the technique of movement remains the same as when passing from a support position. Passing the ball from above with two hands in a fall with a roll onto the back, with a fall on the hip-back is used when the ball flies directly at the player or away from him.

Rice. 5

Two-handed overhead pass exercises:

1. Standing 1.5-2 m from the wall, perform an upper pass into the wall to a height of 3-3.5 m, controlling your temporary movement of the player to the ball, the relative position of the body, arms, ball, the work of the volleyball player's legs.
2. Alternate top gear above you and into the wall.
3. Top gear with forward and sideways movement. During the transmission, look around. After moving, fix the rack.
4. Transfer in pairs. Distance 4-6 m. Here you need to make sure that the ball falls from above; for the timely adoption of the correct starting position before passing the ball; finally, to ensure that the legs are bent and the ball is received at the level of the upper face.
5. Transfer in triplets - "triangle". Distance between partners 4-6 m;

Partner standing on the right;

Partner on the left.

When passing, the player turns in the direction of the pass.

6. Counter transmission in columns. The distance between the columns is 4-6 m. Follow the correct stance, timely exit under the ball. Footwork.
7. Gearing forward. The coach stands at the net and throws the ball into zone 1 (5) at a distance of 1-1.5 m in front of the player. The player must come forward and pass the ball to the coach in zone 3 so that the ball drops with a medium trajectory. Pay attention to the timely approach of the player to the ball and correct position arms, legs, torso during transmission. Ensure that the player does not start stepping forward before the ball is thrown by the coach. The transmission must be directed up - forward; for this, the player's torso must be vertical.
8. Counter pass in columns along the grid with the transition of players to the opposite column.
9. Passing the ball from zone 6 to zone 3 and further to zone 4, from zone 4 to zone 6. Players change places along the ball.
10. Passing the ball from zone 6 to zone 3 and further to zone 2, from zone 2 to zone 6. Pay attention. So that the pass to zone 3 is at a distance of 0.5 -1 m from the net and the ball falls on the player. The player of zone 3 must, when passing, turn his face towards the direction of the ball, i.e. towards zone 4 or 2. The pass to zone 4 (2) must be made in such a way that it necessarily rises 1-1.5 m above the upper edge of the net and falls in front of the player standing in zone 4 (2), thereby creating the player the ability to follow the ball and the opponent's court.
11. The direction of the passes and movements of the players are the same as in the previous exercises, only the exercise starts in zone 1 or 5.
12. An addition is made to exercises 9, 10, 11: from zone 2 or 4 the ball does not return to its own court, but is transferred to the corresponding zones on the opposite side. Players change places on their side.
13. To complicate the previous exercise, you can put the second ball into action. The exercise is useful in that it increases the pace of its implementation and forces the player to mobilize maximum attention.

Attack blows. The game of volleyball uses direct, side attacking strikes and strikes with a twist of the hand and torso.

A direct attacking strike is characterized by a combination of movements that are complex in coordination (Fig. 5). Preparation for the execution of a direct attacking strike is carried out due to accelerated walking, turning into a run. The rhythm of the run-up significantly depends on the speed and trajectory of the ball passing to perform an attacking hit. The length of the run is 2-3 steps and a jump. In the jump, the foot of the forward leg is placed on the heel (stopping step), the second leg is attached to the first, the straightened arms are retracted. Repulsion from the support begins with a swinging movement of the arms in an arc from behind-forward-up even before active extension of the legs. In volleyball, the upward jump is usually as high as possible, so the player must push off as hard as possible. Simultaneously with the take-off, the player swings the striking arm up and back, bends in the chest and lower back, bends the legs slightly at the knee joints, takes the right shoulder (if the right hand is shock) back, the left hand, slightly bending at the elbow joint, takes it up and to the side . At the moment of hitting the ball, the kicking arm straightens at the elbow joint, the muscles of the abdomen, chest and arms stretched during the swing contract sharply. The arm is straightened, the hand is superimposed on the ball in a relaxed state, the blow is performed in a certain direction. After hitting the ball, the player lands on knees bent and on the front of the feet.

Rice. 6

When performing a side attacking strike, the movements are almost the same as a direct attacking strike. The difference is that when swinging and hitting, there is movement, as in the upper side serve (Fig. 6).

When performing attacking strokes with the transfer of the arm and body, the movements are almost similar to the direct attacking stroke, with the difference in the striking movement, in which the player, at the time of hitting the ball, turns the hand and torso in the direction he needs.

Rice. 7

Reception of the ball from below with two hands. Balls flying at waist level (or below the waist) are usually taken from below with both hands. In this case, the hands are connected together and brought forward. When the ball approaches, the player unbends his legs, the torso lifts slightly up and forward. The ball is hit with the forearms, then the arms are shifted forward and upward by straightening the torso and extending the legs (Fig. 7).

Reception of the ball from below with one hand. Balls flying far from the player are accepted with one hand, after the player's preliminary movement. The percussive movement is performed with a tense brush. Of great importance for successful play in defense is the reception of the ball from below with one hand in the fall forward or to the side, followed by sliding on the chest and stomach. Performing a lunge forward, and then a push with the foot, the player sends the torso down and forward, the hands for the upcoming swing movement are somewhat laid back. Simultaneously with the push, the leg located behind is swung upwards, the player's torso moves forward and upward, the angle of its inclination to the horizontal increases. The ball is hit in flight with the back of the hand or with the fist. After hitting the ball, the player stretches his arms forward and spreads to the sides slightly wider than his shoulders. When landing on hands, shock absorption is carried out mainly by the yielding movement of the belt upper limbs. The torso bends in the lower back, dropping down and forward until the chest and abdomen come into contact with the platform. Landing is accompanied by a sliding of the torso along the platform, while the chin deviates somewhat back.

It is very effective to receive the ball from below with one hand in the fall with a somersault over the shoulder after hitting the ball.

Blocking. Having determined the direction and height of the transfer of the ball for an attacking strike, the player moves to the intended meeting place with the ball with side steps, a jump or a slow run. At the same time, his legs are slightly bent at the knees, and his arms are at the elbow joints, the hands are at the level of the head. Before blocking, the player bends his legs more at the knees and ankle joints, feet shoulder-width apart, and the forearms of bent arms rise slightly above the head. When blocking offensive shots made after normal passes, the player is pushed off the support at the moment when the attacker is in an unsupported position. Having determined the actions of the attacker, the blocker is repelled from the support, while the movement begins with the arms and then with the legs. With a sharp extension of the legs, straightening of the torso and an energetic swing of the arms, the player assumes a vertical position.

Rice. 8

The hands are carried over the net so that the forearms have a slight inclination in relation to the net, the fingers are spread slightly less than the diameter of the ball and are optimally tense. When the ball approaches, the arms move forward and upward towards the opponent. At the same time, the hands are bent into wrist joints and fingers move forward and down. After blocking, the player lands on bent legs(Fig. 8).

The movements described above relate to the technique of performing a motionless blocking. Movable blocking is similar to fixed blocking. If for a motionless blocking, the hands are placed above the net in order to cover a certain area of the court, then with a moving block, the player moves his hands to the right or left, depending on the direction of the attacking strike. If shots are blocked from the edges of the net, the palm of the hand closest to the edge turns inward so that when the block is hit, the ball bounces into the opponent's court.

The technique for blocking offensive punches after various passes is almost the same as described above. The exception is the moment of repulsion from the support, which corresponds to the beginning of the unsupported phase of the attacker.

Technical training is aimed at teaching the technique of movements and its improvement, which serves as a means of conducting a competitive struggle. To create the most favorable conditions for learning the techniques of the game, training should be built according to the following plan:

1. General familiarization with the reception of the game.
2. Performing a reception under simplified conditions.
3. Performing the reception in conditions close to the game.
4. Improving reception in a game situation.

Volleyball makes high demands on the functionality of those involved. The game of volleyball involves sudden and rapid movements, jumps, falls and other actions. In this regard, a volleyball player must have an instant reaction, speed of movement on the court, a high speed of muscle contraction, jumping ability and other qualities in certain combinations. The systematic development of physical qualities contributes to the successful mastery of game techniques and tactical interactions. In childhood and adolescence physical training It is mainly aimed at developing speed, agility, speed-strength qualities, and general endurance. The implementation of the necessary game techniques is possible only under the condition of perfect mastery of their technique. A specific feature of volleyball is that no technique can be performed in isolation, as it is associated with other techniques performed by teammates or an opponent.

During the game, students get acquainted with movements of various forms and nature, receive special skills, an idea about this sport.

In the process of preparatory and lead-up exercises, special physical ability- speed of movement, jumping ability, strength of the hands and their mobility, as well as they are aimed at mastering the structure of the technique.

"Exercise in pairs with volleyballs»

Exercises with volleyballs in pairs, aimed at improving the skills of playing volleyball

The article was written using materials methodological manual V.V. Merzlyakova and V.V. Gordyshev “Games, relay races, game exercises volleyball player."

Passing the ball in volleyball - one of the main technical elements of the game. For convenience, the paired exercises presented in the article are presented in order of increasing complexity.

1. The first player throws the ball to a partner, with a different trajectory and at a different distance from him; the partner receives the ball and sends it to the first player.

2. Passing the ball in the way of the upper (lower) transfer.

3. The same, but with moving to the right-left with an added step.

4. Sharp hand passes at chest level.

5. Passing in pairs after the ball bounces off the floor.

6. The first player passes over himself with two hands from below, and then passes to the partner with two hands from above; the partner receives the ball and passes over himself with two hands from below, and then passes to the partner with two hands from above, etc.

7. The same, but pass above yourself with two hands from above, and to the partner - with two hands from below.

8. Upper (lower) transfers of the ball to each other; after each pass - sit on the floor, and then stand up (perform a somersault, or roll onto the chest ("fish")).

9. Transfer sitting on the floor.

10. The first player is with the ball, the second is in a sitting position. The first one performs a pass and sits down, the second one, having received the ball, makes a pass over him, gets up and passes the ball to the first one, etc.

11. Passing to a partner, he passes over himself and returns the ball in a jump.

12. Jump passes to each other.

13. The first player stands with his back to the second. The second throws the ball to the partner (at a different distance from him) and gives the signal "Ball!" (“Up!” etc.). After the signal, the first player turns and receives the ball. The second catches the ball and the exercise is repeated.

14. Transfers in pairs; after each pass - a 360-degree turn.

15. Passing to a partner, he passes over himself and, turning 180 degrees, returns the ball with the top (bottom) transfer, etc.

16. Receiving a ball that has bounced off the net, in any way, after a throw, or an attacking blow from a partner located on the side or behind the student.

17. Transfers in pairs; partners alternately perform deceptive blows, with an imitation of an attacking blow.

18. Transfers in pairs: partners gradually increase the distance between themselves to 12-16 m, and then gradually decrease to 1.5-2 meters, etc.

19. Passing in pairs: the first player passes in such a way that the ball does not reach the partner. The partner, running up under the ball, passes to the first player, and he returns to his original position (you can do it backwards), etc. After a series of passes, the partners change roles.

20. Passes in pairs: the first player makes a pass to a partner and, following the pass, moves towards him at a distance of 2-3 meters; the second passes to the first, the first passes to the second and returns to its original position (you can do it backwards); the second player makes a pass and, following it, moves to the first one at a distance of 2-3 meters and everything is repeated in a mirror image, etc.

21. Passing along the net, while jumping, trying to get the ball as close to the net as possible, almost touching it. During the pass, the players turn around to face the net and perform a "sideways" pass.

22. The first player passes to the basketball hoop after bouncing off the floor. The second, after hitting the ball into the ring, or after rebounding from the ring, shield, directs the ball to the first. After the ball bounces off the floor, the first player again sends it to the ring, etc. It is possible to perform the exercise without bouncing off the floor.

23. The first player passes to the right (left) of the partner. He, having moved, performs the transfer and again returns to his place. The first one again directs the ball to the right (left) of the partner, etc. After a series of passes, the players change roles.

24. Partners are located in zones 3 and 4 (2). Pass from zone 4 (2) to the depth of the court, to the player of zone 3. Having moved under the ball, he performs a pass for an attacking hit to zone 4 (2), and he returns to his place. From zone 4 (2), a pass is again made to the depth of the court, etc.

25. Partners are located at a distance of 10-15 meters. One serves, the other receives the ball. Then - he serves, the first one receives, etc.

26. The first player performs an attacking kick, the second receives the ball. Then - the first performs the transfer to the attacking blow, the second beats; the first one accepts, etc.

27. The first performs an attacking hit on the wall, the second receives the ball bouncing off the wall.

The exercises for improvement presented in the articlepassing the ball in volleyball, suggest a creative approach of the coach, who can adjust the exercises, depending on the objectives of the training session and the preparation of those involved.

A set of exercises for learning to play volleyball

Exercises for learning and perfecting top gear

1. The player performs successive one after the other transfers of the ball over him. Passing height - medium and high: 1.5 and 2.5 m. During the exercise, one must strive so that the player does not allow significant movements. This is an indicator correct execution tasks.

2. The player performs one after another pass over him, clapping his hands behind his back between passes. The transmission must be high enough.

3. While walking, the player performs up-forward passes over himself.

4. The player throws the ball forward and upward, runs after the ball and passes over him.

5. The same, the transfer is performed by a partner.

6. The player passes the ball to the wall repeatedly. Inaccuracies in the transfers create additional difficulties for the player. Thus, he is accustomed to the accuracy of the actions performed. The distance of the player from the wall is 2.5-3 meters.

7. The same, while the height of the transmission changes in turn.

8. The player performs two passes: the first in the direction of the wall, the second over him after the ball bounces off the wall.

9. Players stand in two lines. The distance between the players is 5–6 m. Players in pairs pass the ball, trying to accurately pass it to each other.

10. The same, the players perform mutual passes in three different trajectories: high, medium and low. (You need to set a specific sequence.)

11. Taking the ball from the coach (distance 5–6 m), each player performs two passes: over himself and towards the partner. (Practicers need to know the difference in the position of the hands and forearms to perform the first and second transfers.)

12. The player with the ball starts the exercise, directing the ball to the right, left and in front of him. The partner must determine the direction of the pass and, quickly approaching the ball, send it exactly back. (After 12-15 passes, the players switch roles.)

13. The distance between the players is 7–8 m. Each player has a ball, at the same time the players pass to each other along a high trajectory (it is necessary to strive for the exercise to be performed continuously).

14. The distance is the same. The player with the ball stands with his back to a partner, passes over himself, then turns 180 ° and performs the next pass to a partner, the partner immediately returns the ball back. (After 12–14 passes, the players switch places.)

15. Players stand facing each other at a distance of 9 meters. The player with the ball sends the ball 2–3 m, then catches up and passes to the partner, and he returns to his original position. The second player does the same. (Number of gears 10–15.)

16. Players are separated by a net. Through it, the players pass the ball to each other, each strives to make an accurate pass. Then the players increase or shorten the distance (the exercise is performed for 2 minutes).

17. The distance between the players is 5–6 m. The player with the ball performs a pass above himself to a height of 3–4 m, then in a jump he gives it to his partner, the other player performs the same (10–15 passes in total).

18. players stand in threes in zones 2, 4, 6. The forward player of zone 6 holds the ball, he starts the exercise by sending the ball in the direction of the player in zone 2. The exercise is also performed when the direction of passes and movements of the players changes to the opposite.

19. Passing the ball from deep in the court after moving. A group of 3-4 players stand in the first zone, one ball carrier in the 2nd zone passes to the first player in the 1st zone, then this player moves to the 6th zone, where the next pass from the passer from 2- th zone, and then from the 4th zone, then the first player from the group returns to the 1st zone and stands at the end of the group, etc.

20. Players take turns passing the ball to each other, after which they move to take place at the end of the adjacent group (moving clockwise). Groups of players stand by 2-3 people conditionally in the corners of a triangle or rectangle.

21. Passing the ball along the net. Six players from both sides of the net are arranged in groups of three in the 1st and 5th zones. Players from the 5th zone go out, make a pass along the net, then “diving” under the net, moving, take a position at the end of the opposite column of players, and players from the 1st zone move in the same way towards (5-6 minutes are performed).

Exercises for learning and improving the lower transmission and reception of the ball from below

1. Reception of the ball from below - the partner throws the ball (distance 2–3 m, which then gradually increases to 10–15 m).

2. At the wall: hitting the ball from below repeatedly, the counter movement of the arms is insignificant and is carried out mainly due to the extension of the legs.

3. Throw the ball up and forward, catch up and perform a reception from below after it bounces 10-15 times.

4. Reception of the ball from below in motion along the perimeter of the volleyball court, the ball is not lower than 1.5–2 m.

5. The player with the ball stands at the net, the partner is at a distance of 6–7 m. The first player throws the ball, the second one beats it off, sitting down with a bottom reception, 10–15 times, then the players change places.

6. The same, only the player standing at the net performs the top pass exactly on the partner.

7. The same, only the player standing at the net directs the ball towards the partner with a normal kick.

8. Two players stand with balls at the net. Alternately, they send them in an arbitrary way in front of them. The 6th zone player must move to the right, then to the left (etc.) and each time pass the ball from below to the net. After 5-6 such passes, his place is taken by the next player of the 6th zone. The exercise is repeated.

9. The player of the 3rd zone, having two balls, sends them alternately in an arbitrary way to the players of the 6th zone, within the limits of the site, each of which directs the ball in the lower way to the 3rd zone. The direction of the transfer is determined by the teacher.

10. Receiving a serve in the 6th zone at the offensive line and passing to the 3rd zone.

11. Reception of the serve in zones 6, 5, 1 at the offensive line and the first transfer to zones 2, 4.

12. In pairs - serve the upper straight line and receive the ball. The distance between those involved is 8–10 m.

13. The same through the grid.

It should be noted that the skill of receiving the serve is formed much more successfully if the lower straight serve is first applied. Trainees master bottom serve skills relatively quickly and make fewer mistakes (losses of serve). In addition, the ball can be sent accurately with the bottom serve, which is of particular importance in the reception of the serve exercises.

Exercises for learning and improving the technique of an attacking blow

1. Teaching the rhythm of take-off, repulsion and jump, jump up from a run one, two, three steps.

2. Brush strokes on the ball - standing still, against the wall, in pairs.

3. Throws tennis ball over the net in a running jump.

4. Hits over the net after a two or three step run with the teacher tossing the ball.

5. Direct attacking three-step running kick from the 4th zone, and then from the 2nd zone. The height of the ball is 1.5–2 m.

6. Direct hit from the transfer of a partner standing in the 3rd zone.

7. Attacker hit in pairs from own toss.

8. The same with the transfer partner.

9. Forward strikes from both sides from the pass of the passer.

10. Each attacker, having three balls, performs an attacking kick from the transfer of the setter to zones 1, 6, 5 (from the starting position in zones 4, 2).

11. Hitting from a low, short pass.

Exercises to learn and improve blocking technique

1. Jumping at the net with imitation of blocking in place 15-20 times.

2. The same from one step 15-20 times.

3. The same with a run from the attack line 10-15 times.

4. Jumps along the net for each side step with imitation of a single block.

5. Imitation of a block in 2, 3, 4 zones, moving along the grid with a cross step.

6. Exercise in pairs, players stand in different sides net, the player with the ball jumps out and throws the ball from top to bottom with two hands: left, right, forward, and the other, blocking, jumps out and closes the ball's movement.

7. The blocker stands in zone 2 (3, 4), and the players of the group take turns attacking blows along the way from zone 4 (3, 2) from the opposite side of the net.

When blocking, especially double, it is necessary to pay more attention to the clarity of movement. During a double block, it is important that the players do not interfere with each other, act in concert when moving and directly in the jump.

Exercises for learning and improving the technique of serving

1. Mastering the toss of the ball. The ball is in the palm of the left hand. Throw it vertically upwards to a height of 60-80 cm and let it fall to the floor 15-20 times.

2. Mastering the shock movement. With a straight hand, the player knocks the ball from the palm of the left hand straightened at the level of the waist - for a direct lower serve; knocking down the ball located on the fingers of the straightened forward-up left hand - for a direct overhead serve.

3. The player takes a ready stand 6 meters from the net, the ball is in the palm of his left hand - swing with his right hand, throw the ball up and hit it over the net with a right hand.

4. Five innings in a row from behind the end line in bounds.

5. Submissions to the right, left halves of the site.

6. Submissions to the far, near parts of the site.

7. Serves the ball, alternating various ways(bottom, top).

8. Feeds for accuracy sequentially to zones 1, 6, 5, 4, 2.

9. Force feeds - upper straight and lateral.

Literature

1. Kleshchev Yu. N. Volleyball. – M.: FIS, 1983.

2. Zheleznyak Yu. D. et al. Mass volleyball. - Tashkent, 1994.

3. Furmanov A. G., Boldyrev D. M. Volleyball. – M.: FIS, 1983.

4. Eingorn A., Matsudaira Ya. So win. - St. Petersburg: MP RIC.

5. Fidler M. Volleyball: Per. with him. – M.: FIS, 1972.

6. Eingorn A. 500 exercises for volleyball players. – M.: FIS, 1959.

7. Oinuma S. Volleyball lessons. – M.: FIS, 1985.

8. Zheleznyak Yu. D., Kleshchev Yu. N., Chekhov O. S. Training of young volleyball players. – M.: FIS, 1967.

9. Ayriyants A. G. Volleyball: Proc. - 2nd ed., corrected. and additional – M.: FIS, 1975.

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In this article, we will consider the warm-up and GPT (general physical training) as an integral part of a volleyball player's training. Undoubtedly, the pre-game warm-up is different from the one that the athlete performs during training sessions, but we will not focus on any type of warm-up, but talk about the importance of this element in general.

The first thing a coach should think about is maintaining the water balance of the athlete's body. A volleyball player loses a significant amount of fluid, which can lead to dehydration and loss of functionality. To maintain balance, you can use special sweetened drinks or water. Human body, like any mechanism, cannot live without recharge. Remember - a person can live 30 days without food, but only 72 hours without water.

The second important aspect is the balanced development of the athlete. There are 2 types of athletes - functional and dysfunctional. A functional athlete moves to the right as well as to the left with equal efficiency, pushes evenly with both feet, and evenly coordinates the work of both sides of the body. In a dysfunctional athlete, one side of the body is usually more developed than the other, one leg is stronger than the other, which leads to poor posture and possible injury. Imagine an athlete constantly pushing off their left foot and landing on their left foot. Following the instructions of the coach, he makes thousands of jumps, strikes, landings, as a result of which, over time, the athlete develops a disproportion between the two hips and the two sides of the body. Thus, the injuries associated with excessive load certain parts of the body, as a result of which the athlete gets a bunch of habitual dislocations, sprains of bursitis, wear and tear of the joints and is forced to train through pain. Correct posture and proportional development of an athlete from childhood should be a priority for any coach.

So, we present to your attention the main warm-up and general physical exercises that contribute to the harmonious and balanced development of the athlete. These exercises must be performed daily, individually selecting the number of repetitions.

CIRCULAR HANDS

Take the position of a golfer - the feet are directed forward, the back is straight, the arms are in front of you, the hands are clenched, the thumbs are set aside, as if imitating the grip of a golf club. Perform circular rotations of straight arms, keeping the shoulder blades together. Do 25 forward rotations in this position, and then 25 rotations with palms turned up.

ELBOW INCLUSION

The hands are at the temples, the fingers are clenched, the thumbs are set aside (see figure). Pull your shoulder blades back and then bring your elbows forward. Perform the exercise in two counts. Watch your posture. The body must be kept straight, like a model on the catwalk. Start with 15 reps.

PUPPING UP

Take your hands in the lock, palms out. Raise your arms above your head, palms up and stretch. Take 5 deep, slow breaths.

INCLUDING THE BODIES WITH HOLDING THE BODY ON THE SOCKS

Stand on a raised platform so that the weight of the body is supported on the toes and the heels hang down. Maintaining balance, bring your shoulder blades together. 2 sets of 15 reps will warm up your shoulders and improve your posture.

SUPPORTED HIP LIFT

Lie down on the floor. The angle of the hips and knees is 90 degrees. Take your right leg and place it on your left thigh. With the effort of the muscles of the right leg, push the right knee to the wall. Typically, this exercise is performed for 40 seconds on each leg. Note that most athletes have one side of their body less mobile than the other and will attempt to lift their pelvis and hips off the floor to compensate for their dysfunction.

LEAN FORWARD

Feet wider than shoulders, knees straight, quadriceps tense (make sure that they are tense during the entire exercise). Interlace your thumbs and extend your palms toward the floor. Hold this position for 20 seconds, then move your hands to your right foot, but keep your fingers pointing straight ahead. Hold for 20 seconds and move your hands to your left leg, and then to the center. The thigh muscles remain tense all the time. Athletes performing this exercise for the first time noticed that their legs begin to tremble noticeably.

CATS - DOGS

Starting position - kneeling and handstand, hands under the shoulders, knees immediately under the hips. The knees should be shoulder width apart. Gently round your back by tilting your head down, then slowly move in the opposite direction by raising your head. You completed 1 rep. Usually 10 repetitions are performed.

KNEE LUNCH

Extend your leg bent at the knee forward. Close your hands and place them on your knee. Lunge forward, not allowing the forward knee to move further than the ankle. Feel the tension in your groin. Change legs. Evaluate how even your back is kept during this exercise. Do the exercise for 40 seconds on each leg.

LYING TWINS ON THE FLOOR

Usually this exercise is performed for 40 seconds on each side.

PYRAMID

The starting position is the same as when performing the CAT-DOG exercise. Push up and tighten your quads, keeping your back flat. Your first reaction will be to round your shoulders and your legs will start to tremble. It will be quite easy for a harmoniously developed athlete to keep the hands and feet pressed to the floor. See how easy this exercise is for 10 year olds. Hold this position for a minute.

AIR BENCH

Lean against the wall, lowering your pelvis below your knees, as if you were sitting on an imaginary bench. Feet shoulder-width apart and positioned at such a distance from the wall that an angle of 90 degrees is formed (feet further than the knees). Hands behind your head. You shouldn't be able to see the toes of your sneakers. Press your lower and middle back against the wall to feel the quads work. If you feel pain in your knees, lift your hips up a little. Hold this position for 2-4 minutes. When doing the exercise for the first time, you may feel tremors in your legs.

CATERPILLAR

IN this exercise you need to simulate the movement of a caterpillar. Do the exercises as shown in the photos and be mindful of your posture (your back should be flat). Usually 6 repetitions are sufficient. Starting position as in photo a), then use your hands to move forward until you take the position shown in photo b). Keeping your hands pressed to the floor, take the starting position stepping with your feet forward. (photo c).

EXERCISES WITH BARRIERS

Spend 2-3 minutes moving under and over the barriers to develop hip flexibility.

The article was prepared based on the book The Volleyball Coaching Bible.