2. Volleyball Champions Program Level 1 Pre Court Mobility, Stability and Activation

3. Hip Crossovers Gentle Feet on Floor Shoulders & Ribs Flat

4. Scorpions Touch foot to hand Shoulders stay on the ground

5. Kneeling Lunge Right Tall posture Hands on hips

6. Kneeling Lunge Left Tall posture Hands on hips

7. Open Up & Breathe Right Reach with arm above shoulder Deep, slow breaths

8. Open Up & Breathe Left Reach with arm above shoulder Deep, slow breaths

9. Alternating Lats Reach & Press Child’s pose...

10. Alternating Lats Reach & Press Full 60 seconds

11. Iron Man Shoulder Lift Lift shoulders, then hands Neck muscles stay relaxed

12. Iron Man Shoulder Lift 5 second holds 50-75% intensity “pinching” shoulder blades together

13. T.... W.... 8 repetitions each Warm up the whole shoulder area

14. Y.... L.... Focus on the shoulder blade Keep neck muscles relaxed

15. Plank– Alternating knee lift Hollow the tummy Contract glutes to drive hips straighter

16. Side Plank from Knees Right Straight line Shoulder – Hip – Knee Straight posture

17. Bridge Both Feet Hollow the tummy / keep low back flat Contract glutes to drive hip forward

18. Side Plank from Knees Left Reach one arm up Hollow tummy & drive hips forward

19. Forward / Backward Leg Swing Upright posture Drive hip into extension using glutes

20. Half Circle Lunge & Pass Upright posture Straight line shoulder-hip-knee

21. Deep Overhead Squats Reach up high Squat through full range Unable? work on flexibility

22. Quad Stretch & Toe Touch Rotate hip forward/backward Keep pelvis square

23. Block Squat to Toes Fully extend the hips Finish on toes

24. Batman Squat to Toes Mimics approach jump Fully extend hips

25. Single Leg Squat Right Knee doesn’t go past toe Knee centred over 2 nd toe

26. Single Leg Squat Left If possible, do this facing a wall or facing the net

27. Pre-court Complete! Get right into the on-court dynamics, balance and armswing warmup