{"id":181,"date":"2025-12-30T14:07:39","date_gmt":"2025-12-30T14:07:39","guid":{"rendered":"https:\/\/volleyballbymai.ch\/?page_id=181"},"modified":"2026-02-04T15:42:22","modified_gmt":"2026-02-04T14:42:22","slug":"entrainement-et-exercices","status":"publish","type":"page","link":"https:\/\/volleyballbymai.ch\/en\/entrainement-et-exercices\/","title":{"rendered":"Training and exercises"},"content":{"rendered":"<p>Pour progresser au volley, il est utile de travailler en m\u00eame temps le cardio, la force, la d\u00e9tente et la technique de jeu. Voici des id\u00e9es d\u2019exercices concrets \u00e0 int\u00e9grer dans un entra\u00eenement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-7520f35c\"><h2 class=\"uagb-heading-text\">Cardio et d\u00e9placement<\/h2><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Course continue (20 \u00e0 30 minutes \u00e0 intensit\u00e9 mod\u00e9r\u00e9e) pour am\u00e9liorer l\u2019endurance g\u00e9n\u00e9rale et tenir plusieurs sets.\u200b<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.bing.com\/images\/search?view=detailV2&amp;ccid=Evq%2bYbSD&amp;id=B320D3813166419974581C717ADC1BD5ED2E3229&amp;thid=OIP.Evq-YbSDVmh-MwRM9I3-_QHaE8&amp;mediaurl=https%3a%2f%2fstatic.wixstatic.com%2fmedia%2f820ab52f904f4dc59721604810c2ee0e.jpg%2fv1%2ffill%2fw_1000%2ch_667%2cal_c%2cq_85%2cusm_0.66_1.00_0.01%2f820ab52f904f4dc59721604810c2ee0e.jpg&amp;cdnurl=https%3a%2f%2fth.bing.com%2fth%2fid%2fR.12fabe61b48356687e33044cf48dfefd%3frik%3dKTIu7dUb3HpxHA%26pid%3dImgRaw%26r%3d0&amp;exph=667&amp;expw=1000&amp;q=exercice+physique&amp;FORM=IRPRST&amp;ck=DFBE7BB303E5A450B5B8018C382587CE&amp;selectedIndex=2&amp;itb=0&amp;mode=overlay\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/course.jpg?resize=1000%2C667&#038;ssl=1\" alt=\"\" class=\"wp-image-281\" style=\"aspect-ratio:1.4992820977858385\" srcset=\"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/course.jpg?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/course.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/course.jpg?resize=768%2C512&amp;ssl=1 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fractionn\u00e9 (ex. 30 secondes de sprint \/ 30 secondes de marche, sur 10 \u00e0 15 r\u00e9p\u00e9titions) pour d\u00e9velopper l\u2019explosivit\u00e9.\u200b<\/li>\n\n\n\n<li>Exercices d\u2019appuis rapides (\u00e9chelle de rythme, pas chass\u00e9s, d\u00e9placements avant\/arri\u00e8re) pour gagner en vitesse sur les premiers pas.\u200b<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-46329984\"><h2 class=\"uagb-heading-text\">Renforcement musculaire<\/h2><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squats, fentes et mont\u00e9es de banc pour renforcer les cuisses et les fessiers, essentiels pour le saut et les d\u00e9placements.\u200b<\/li>\n\n\n\n<li>Gainage (planche, planche lat\u00e9rale, gainage dynamique) pour stabiliser le tronc et mieux contr\u00f4ler les gestes.\u200b<\/li>\n\n\n\n<li>Pompes et renforcement des \u00e9paules (\u00e9lastiques, l\u00e9ger renforcement) pour soutenir le smash, le bloc et le service sans douleur.\u200b<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-990cb233\"><h2 class=\"uagb-heading-text\">Travail de d\u00e9tente et de saut<\/h2><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sauts verticaux r\u00e9p\u00e9t\u00e9s (avec marquage sur un mur ou une cible) pour suivre la progression de la d\u00e9tente.\u200b<\/li>\n\n\n\n<li>Exercices de plyom\u00e9trie simples (sauts sur box basse, sauts en contrebas, petits bonds rapides) en veillant \u00e0 une bonne r\u00e9ception pour prot\u00e9ger les genoux.\u200b<\/li>\n\n\n\n<li>Sauts avec approche d\u2019attaque (course d\u2019\u00e9lan + impulsion) pour habituer le corps au mouvement complet de l\u2019attaque.\u200b<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-7710e55d\"><h2 class=\"uagb-heading-text\">Mieux servir<\/h2><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00e9ries de services vers des zones d\u00e9finies (1, 5, court\/long) pour travailler la pr\u00e9cision plut\u00f4t que la puissance.\u200b<\/li>\n\n\n\n<li>R\u00e9p\u00e9titions du lancer de balle seul, devant une ligne ou une marque, pour garder un geste r\u00e9gulier et contr\u00f4l\u00e9.\u200b<\/li>\n\n\n\n<li>Alternance services flottants et services longs puissants pour apprendre \u00e0 varier les trajectoires et g\u00eaner la r\u00e9ception adverse.\u200b<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-290878a1\"><h2 class=\"uagb-heading-text\">D\u00e9fense et r\u00e9ception<\/h2><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Manchettes contre un mur (ballon envoy\u00e9 et contr\u00f4l\u00e9 en manchette en continu) pour am\u00e9liorer la qualit\u00e9 de contact et l\u2019angle de sortie.\u200b<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/entrainement-sportif.fr\/volley-ball.htm\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"483\" height=\"137\" src=\"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/manchette-sport-volley.gif?resize=483%2C137&#038;ssl=1\" alt=\"\" class=\"wp-image-282\" style=\"width:620px;height:auto\"\/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exercices de r\u00e9ception avec partenaire (services r\u00e9p\u00e9t\u00e9s, variations de profondeur et de direction) pour apprendre \u00e0 lire la trajectoire.\u200b<\/li>\n\n\n\n<li>Drills de d\u00e9fense basse (d\u00e9placements lat\u00e9raux, plongeons contr\u00f4l\u00e9s, remont\u00e9e rapide) pour d\u00e9velopper les r\u00e9flexes et l\u2019agressivit\u00e9 d\u00e9fensive.\u200b<\/li>\n<\/ul>\n\n\n\n<p>En combinant r\u00e9guli\u00e8rement ces exercices dans la semaine (par exemple cardio + renforcement un jour, sauts + technique un autre jour), la progression se fait \u00e0 la fois sur le plan physique et sur la qualit\u00e9 de jeu.\u200b<\/p>\n\n\n\n<div class=\"wp-block-group alignfull has-background-color has-global-padding is-layout-constrained wp-container-core-group-is-layout-5d2f8bdc wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--30)\">\n<div class=\"wp-block-group alignwide is-content-justification-space-between is-layout-flex wp-container-core-group-is-layout-b585a4aa wp-block-group-is-layout-flex\">\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\"><h1 class=\"wp-block-site-title has-small-font-size\"><a href=\"https:\/\/volleyballbymai.ch\/en\" target=\"_self\" rel=\"home\">Volleyball by Ma\u00ef<\/a><\/h1><\/div>\n\n\n\n<p class=\"has-small-font-size\"> Proudly powered by <a rel=\"nofollow\" href=\"https:\/\/wordpress.org\">WordPress<\/a> <\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Pour progresser au volley, il est utile de travailler en m\u00eame temps le cardio, la force, la d\u00e9tente et la technique de jeu. Voici des id\u00e9es d\u2019exercices concrets \u00e0 int\u00e9grer dans un entra\u00eenement. Cardio et d\u00e9placement Renforcement musculaire Travail de d\u00e9tente et de saut Mieux servir D\u00e9fense et r\u00e9ception En combinant r\u00e9guli\u00e8rement ces exercices dans [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-181","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entra\u00eenement et exercices - Volleyball by Ma\u00ef<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/volleyballbymai.ch\/en\/entrainement-et-exercices\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement et exercices - Volleyball by Ma\u00ef\" \/>\n<meta property=\"og:description\" content=\"Pour progresser au volley, il est utile de travailler en m\u00eame temps le cardio, la force, la d\u00e9tente et la technique de jeu. 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Voici des id\u00e9es d\u2019exercices concrets \u00e0 int\u00e9grer dans un entra\u00eenement. Cardio et d\u00e9placement Renforcement musculaire Travail de d\u00e9tente et de saut Mieux servir D\u00e9fense et r\u00e9ception En combinant r\u00e9guli\u00e8rement ces exercices dans&hellip;","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":94,"url":"https:\/\/volleyballbymai.ch\/en\/conseil-strategique\/","url_meta":{"origin":181,"position":0},"title":"Strategic advice","author":"Maissamn.nehdi","date":"12 December 2025","format":false,"excerpt":"Le volleyball est un sport d\u2019\u00e9quipe o\u00f9 la strat\u00e9gie collective fait toute la diff\u00e9rence. Tout commence par une communication efficace entre les joueurs : il est crucial d\u2019annoncer chaque mouvement pour \u00e9viter les collisions ou les erreurs. Voici quelques conseils pour s'am\u00e9liorer au volley: Ma\u00eetrise ta technique d\u2019attaque Pour attaquer\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/attaque.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/attaque.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/attaque.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/attaque.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/attaque.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":184,"url":"https:\/\/volleyballbymai.ch\/en\/materiel-et-equipement\/","url_meta":{"origin":181,"position":1},"title":"Materials and Equipment","author":"Maissamn.nehdi","date":"30 December 2025","format":false,"excerpt":"Cette section est d\u00e9di\u00e9e au mat\u00e9riel que j\u2019utilise ou que je recommande pour jouer au volleyball dans de bonnes conditions. Avoir le bon \u00e9quipement peut vraiment faire la diff\u00e9rence sur le confort, la s\u00e9curit\u00e9 et la performance.\u200b Les chaussures de volleyball Les chaussures de volleyball sont pour moi l\u2019\u00e9l\u00e9ment le\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":89,"url":"https:\/\/volleyballbymai.ch\/en\/mes-experiences\/","url_meta":{"origin":181,"position":2},"title":"My experiences","author":"Maissamn.nehdi","date":"12 December 2025","format":false,"excerpt":"Passion et route vers le volley Depuis toute jeune, j\u2019ai toujours \u00e9t\u00e9 fascin\u00e9e par le volley. J\u2019admirais la vitesse, la technique et l\u2019esprit d\u2019\u00e9quipe que ce sport demandait, mais je manquais encore de force et d\u2019agilit\u00e9 pour pouvoir le pratiquer s\u00e9rieusement. Cela ne m\u2019a jamais d\u00e9courag\u00e9e, au contraire, cela a\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/F50004CE-043A-4533-8A85-FBCF13788352-edited.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/F50004CE-043A-4533-8A85-FBCF13788352-edited.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/F50004CE-043A-4533-8A85-FBCF13788352-edited.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/F50004CE-043A-4533-8A85-FBCF13788352-edited.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/F50004CE-043A-4533-8A85-FBCF13788352-edited.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":87,"url":"https:\/\/volleyballbymai.ch\/en\/les-regles-du-volleyball\/","url_meta":{"origin":181,"position":3},"title":"les r\u00e8gles du volleyball","author":"Maissamn.nehdi","date":"12 December 2025","format":false,"excerpt":"La base Le volleyball se joue sur un terrain rectangulaire de 18 m\u00e8tres de long sur 9 m\u00e8tres de large, divis\u00e9 en deux moiti\u00e9s par un filet plac\u00e9 \u00e0 2,43 m\u00e8tres de hauteur pour les hommes et 2,24 m\u00e8tres pour les femmes. Chaque \u00e9quipe compte six joueurs titulaires, avec la\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/Sport-Volley-archweb-1536x786-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/Sport-Volley-archweb-1536x786-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/Sport-Volley-archweb-1536x786-1.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/Sport-Volley-archweb-1536x786-1.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/Sport-Volley-archweb-1536x786-1.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/Sport-Volley-archweb-1536x786-1.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":85,"url":"https:\/\/volleyballbymai.ch\/en\/lhistoire-du-volley\/","url_meta":{"origin":181,"position":4},"title":"L&rsquo;histoire du volley","author":"Maissamn.nehdi","date":"12 December 2025","format":false,"excerpt":"L\u2019histoire du volleyball : de la naissance \u00e0 un sport mondial Le volleyball, invent\u00e9 en 1895 par William G. Morgan \u00e0 Holyoke dans le Massachusetts (\u00c9tats-Unis), est n\u00e9 d\u2019une volont\u00e9 de cr\u00e9er un sport moins physique que le basketball, mais tout aussi dynamique et captivant. \u00c0 l'origine appel\u00e9 \u201cmintonette\u201d, il\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball-history.webp?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball-history.webp?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball-history.webp?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/volleyball-history.webp?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":187,"url":"https:\/\/volleyballbymai.ch\/en\/postes-et-roles-sur-le-terrain\/","url_meta":{"origin":181,"position":5},"title":"Field positions and roles","author":"Maissamn.nehdi","date":"30 December 2025","format":false,"excerpt":"Sur cette page, j\u2019explique les principaux postes au volleyball et le r\u00f4le de chacun sur le terrain. L\u2019objectif est d\u2019aider \u00e0 comprendre comment une \u00e9quipe s\u2019organise et comment chaque profil trouve sa place.\u200b Il y a 6 postes au volley, le passeur, le libero, les centraux et les attaquants. Le\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/postes-sur-positions-e1737057904267-1.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/postes-sur-positions-e1737057904267-1.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/postes-sur-positions-e1737057904267-1.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/postes-sur-positions-e1737057904267-1.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/postes-sur-positions-e1737057904267-1.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/volleyballbymai.ch\/wp-content\/uploads\/2026\/01\/postes-sur-positions-e1737057904267-1.png?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/pages\/181","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/comments?post=181"}],"version-history":[{"count":4,"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/pages\/181\/revisions"}],"predecessor-version":[{"id":607,"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/pages\/181\/revisions\/607"}],"wp:attachment":[{"href":"https:\/\/volleyballbymai.ch\/en\/wp-json\/wp\/v2\/media?parent=181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}