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Volleyball Champions ProgramOn Court Level 2+ On Court Dynamics, Balance and
Armswing
Butt Kicks Forward ...Butt Kicks Backward ...
High Lunge to Net ...Low Lunge Back ...
Low & Level Shuffle Right ...Low & Level Shuffle Left ...
Carioca Right ...Carioca Left ...
Right Foot Pass To Self
¼ squat positionCatch with passing platform
Left Foot Pass to Self
If your partner easily maintains balanceToss high/lowToss left/right
V-Stance Block Joust Right
Partner of similar height/strengthStrong core
Don’t shrug shoulders
V-Stance Block Joust Left
Challenge your partnerShould lose balance once or twice in
30 seconds
2 Arm Bounce & Catch
Feet on groundExplosive & powerful
1 Arm Bounce & Catch
Hold ball in both handsPower through Spinal rotation
1 Arm Throw to Chest Level
Hold ball in both handsHips stay square (forward)
2 Hand High Toss & Swing
Toss high, contact highGenerate power through spinal
rotation
On-court warm-up complete
may continue toss & swing practice for a couple minutes, transition into
pepper or warm-up games