4 laps around the field in a running pace.Stand on the backline and calmly walk to the net.backwards to the backline.Alternately lift your left and right knee to 90 degrees back to the net (knee lift 90gr)Heels back to the back line. (2x)
Calm walk to the net, left arm turns forward.back to the back line right arm turns forward.Calm walk to the net with both arms turning forward at the same time. back tothe back line walk forward arms turning backwards.cross pass back and forth.On your heels to the middle of the field and then on your toes to the net.Back 8 skippings with high knee deployment and then a short sprint and easy run to the back line.At the back line, do the same thing again, but now towards the net.
On the baseline again 8skippings with a sprint to the net. Same again.After this again active skipping with high explosiveness.
3 sets of 15 movements half squats. (Stand with your feet shoulder width apart and toes pointing slightly outwards) You move as if sitting down to 45 degrees. (15x without stopping) 10 count break and again 15x and then 10 count rest and again 15x.
Lunge (get out, knee not past the toes and back straight arms in the side) 3x left, 3x right (4 sets)
Reach to the net.Stand facing the net, arms above your head and at a leisurely pace make your back as long as possible (pretend) 3 sets of 5 stretches.Shoulder girdle slowly.Stand with your back to it about 50 cm from the net. Raise your arms above your head.Go to the net with your hands while gently arching your back and hit the net. Also 3 sets of 5 repetitions.