Volleyball drill: warming up

1 - dive to 3 metres 2 - attack jump with stroke movement 3 - block on mid and left 4 - block at the same time as 3 block, get out and dive to the back line 2 times (left, right) 5 - low defence to 6 over the backline 6 - sprint back 3 times around

Loosen ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises

sit ups, ankle taps, legs up, foot taps, knees to the left- sit ups, knees to the right- sit ups, hip cross over, Scorpion, planks left, planks right, planks

Play fanatically in pairs