2. Volleyball Champions Program Level 3 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 Shoulders to 90 5 second holds 5 positions from side to 90 degrees

12. Iron Man Shoulders Hi-5 Shoulders and elbows bent 90 degrees Neck muscles stay relaxed

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 – Alt Heel Sweep Hollow the tummy Contract glutes to drive hips straighter

16. Side Plank -Heel Raise Right Straight line Shoulder – Hip – Knee Straight posture

17. Bridge - Alt Heel Sweep Hollow the tummy / keep low back flat Contract glutes to drive hip forward Keep pelvis stable

18. Side Plank – Heel Raise 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-Explode to Toes Fully extend the hips Finish on toes

24. Batman Squat-Explode to Toes Generate power with arms Fully extend hips

25. Approach & Stick Right If unsafe, do block & stick instead Knee doesn’t go past toe Knee centred over 2 nd toe

26. Approach & Stick 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