Presentation is loading. Please wait.

Presentation is loading. Please wait.

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

Similar presentations


Presentation on theme: "Volleyball Champions Program Level 2 Pre Court Mobility, Stability and Activation."— Presentation transcript:

1

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

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

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

15 Plank Feet – Alt. Toe Lift 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 Leg Lift Hollow the tummy / keep low back flat Contract glutes to drive hip forward Keep pelvis stable

18 Side Plank -Knees 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-Hold-Explode to Toes Fully extend the hips Finish on toes

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

25 Block & Stick Right Knee doesn’t go past toe Knee centred over 2 nd toe

26 Block & 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


Download ppt "Volleyball Champions Program Level 2 Pre Court Mobility, Stability and Activation."

Similar presentations


Ads by Google