Volleyball drill: warming up

1 - dive to 3 meter 2 - attack jump with hitting movement 3 - block on mid and left 4 - block at the same time with 3 block and 2x dive to end line      ( links, rechts) 5 - low defense to 6 over the end line 6 sprint back  3 times around

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

stomach muscle exercises

20 x up, 20 x tapping ankles, 20 x tapping foot, 20 x knees to the left, 20 x knees to the right

Movement prep and core stability:

hip cross over 10 x,  scorpion 10 x, planking 10 sec, planking left, planking right