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Volleyball Champions Program Level 1

Volleyball Champions Program Level 1 . Pre Court Mobility, Stability and Activation. Hip Crossovers. Gentle Feet on Floor Shoulders & Ribs Flat. Scorpions. Touch foot to hand Shoulders stay on the ground. Kneeling Lunge Right. Tall posture Hands on hips. Kneeling Lunge Left.

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Volleyball Champions Program Level 1

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  1. Volleyball Champions ProgramLevel 1 Pre Court Mobility, Stability and Activation

  2. Hip Crossovers Gentle Feet on Floor Shoulders & Ribs Flat

  3. Scorpions Touch foot to hand Shoulders stay on the ground

  4. Kneeling Lunge Right Tall posture Hands on hips

  5. Kneeling Lunge Left Tall posture Hands on hips

  6. Open Up & Breathe Right Reach with arm above shoulder Deep, slow breaths

  7. Open Up & Breathe Left Reach with arm above shoulder Deep, slow breaths

  8. Alternating Lats Reach & Press Child’s pose...

  9. Alternating Lats Reach & Press Full 60 seconds

  10. Iron Man Shoulder Lift Lift shoulders, then hands Neck muscles stay relaxed

  11. Iron Man Shoulder Lift 5 second holds 50-75% intensity “pinching” shoulder blades together

  12. T .... W .... 8 repetitions each Warm up the whole shoulder area

  13. Y .... L .... Focus on the shoulder blade Keep neck muscles relaxed

  14. Plank– Alternating knee lift Hollow the tummy Contract glutes to drive hips straighter

  15. Side Plank from Knees Right Straight line Shoulder – Hip – Knee Straight posture

  16. Bridge Both Feet Hollow the tummy / keep low back flat Contract glutes to drive hip forward

  17. Side Plank from Knees Left Reach one arm up Hollow tummy & drive hips forward

  18. Forward / Backward Leg Swing Upright posture Drive hip into extension using glutes

  19. Half Circle Lunge & Pass Upright posture Straight line shoulder-hip-knee

  20. Deep Overhead Squats Reach up high Squat through full range Unable? work on flexibility

  21. Quad Stretch & Toe Touch Rotate hip forward/backward Keep pelvis square

  22. Block Squat to Toes Fully extend the hips Finish on toes

  23. Batman Squat to Toes Mimics approach jump Fully extend hips

  24. Single Leg Squat Right Knee doesn’t go past toe Knee centred over 2nd toe

  25. Single Leg Squat Left If possible, do this facing a wall or facing the net

  26. Pre-court Complete! Get right into the on-court dynamics, balance and armswingwarmup

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