Volleyball Champions ProgramLevel 3

Pre Court Mobility, Stability and Activation

Hip Crossovers

GentleFeet on Floor

Shoulders & Ribs Flat

Scorpions

Touch foot to handShoulders stay on the ground

Kneeling Lunge Right

Tall postureHands on hips

Kneeling Lunge Left

Tall postureHands on hips

Open Up & Breathe Right

Reach with arm above shoulderDeep, slow breaths

Open Up & Breathe Left

Reach with arm above shoulderDeep, slow breaths

Alternating Lats Reach & Press

Child’s pose...

Alternating Lats Reach & Press

Full 60 seconds

Iron Man Shoulders to 90

5 second holds5 positions from side to 90 degrees

Iron Man Shoulders Hi-5

Shoulders and elbows bent 90 degrees

Neck muscles stay relaxed

T .... W ....

8 repetitions eachWarm up the whole shoulder area

Y .... L ....

Focus on the shoulder bladeKeep neck muscles relaxed

Plank – Alt Heel Sweep

Hollow the tummyContract glutes to drive hips

straighter

Side Plank -Heel Raise Right

Straight line Shoulder – Hip – KneeStraight posture

Bridge - Alt Heel Sweep

Hollow the tummy / keep low back flatContract glutes to drive hip forward

Keep pelvis stable

Side Plank – Heel Raise Left

Reach one arm upHollow tummy & drive hips forward

Forward / Backward Leg Swing

Upright postureDrive hip into extension using glutes

Half Circle Lunge & Pass

Upright postureStraight line shoulder-hip-knee

Deep Overhead Squats

Reach up highSquat through full range

Unable? work on flexibility

Quad Stretch & Toe Touch

Rotate hip forward/backwardKeep pelvis square

Block Squat-Explode to Toes

Fully extend the hipsFinish on toes

Batman Squat-Explode to Toes

Generate power with armsFully extend hips

Approach & Stick Right

If unsafe, do block & stick insteadKnee doesn’t go past toeKnee centred over 2nd toe

Approach & Stick Left

If possible, do this facing a wall or facing the net

Pre-court Complete!

Get right into the on-court dynamics, balance and armswing warmup