Volleyball drill: loosen up (v1)

Hip rotation feet on the ground.

• Lying on your back with the arms spread to the side, knees bent and toes towards the shins.
• Let the knees fall to the left and hold for 2 seconds.
• Move back to the center line and let them fall to the right.
• Do this 5x per side
• Attention points
• Shoulders have to keep on the ground, knees together.
• pull in your navel and knees cannot touch the ground.

Hip rotation feet of the ground.

• Almost the same as last exercise but now the upper legs are in a right angle to the hip.
• And the knees in an angle of 90 degrees.
• Now, let fall 3x per side, but the knees still not touch the ground.

Scorpion:

• Lie on your stomach with the arms next to your body.
• Move your right foot to your left hand and reverse. 4x per side.
• stand up, and loosen up from top to bottom.
• Start with the neck to shoulder, arms, hips (already loosened up), knees and ankles.