Volleyball Champions ProgramLevel 1
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 Shoulder Lift
Lift shoulders, then handsNeck muscles stay relaxed
Iron Man Shoulder Lift
5 second holds50-75% intensity “pinching” shoulder
blades together
T .... W ....
8 repetitions eachWarm up the whole shoulder area
Y .... L ....
Focus on the shoulder bladeKeep neck muscles relaxed
Plank– Alternating knee lift
Hollow the tummyContract glutes to drive hips
straighter
Side Plank from Knees Right
Straight line Shoulder – Hip – KneeStraight posture
Bridge Both Feet
Hollow the tummy / keep low back flat
Contract glutes to drive hip forward
Side Plank from Knees 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 to Toes
Fully extend the hipsFinish on toes
Batman Squat to Toes
Mimics approach jumpFully extend hips
Single Leg Squat Right
Knee doesn’t go past toeKnee centred over 2nd toe
Single Leg Squat 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