Volleyball Champions ProgramLevel 2
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 Shoulders to 90
5 second holds5 positions from side to 90 degrees
T .... W ....
8 repetitions eachWarm up the whole shoulder area
Y .... L ....
Focus on the shoulder bladeKeep neck muscles relaxed
Plank Feet – Alt. Toe Lift
Hollow the tummyContract glutes to drive hips
straighter
Side Plank –Heel Raise Right
Straight line Shoulder – Hip – KneeStraight posture
Bridge Alt Leg Lift
Hollow the tummy / keep low back flatContract glutes to drive hip forward
Keep pelvis stable
Side Plank -Knees 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-Hold-Explode to Toes
Fully extend the hipsFinish on toes
Batman Squat-Hold-Explode to Toes
Generate power with armsFully extend hips
Block & Stick Right
Knee doesn’t go past toeKnee centred over 2nd toe
Block & 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