A starts with shuffle sideways, then on 3m line sideways,
(B waits for A to start sideways)
Attack jump to the net,
sideways and on mid a block jump,
At the end of the game a block jump on both sides of the net,
2x shuffle backwards to 3m line, attack jump,
Long shuffle to the backline,
back to the beginning.
Perform twice.
Variation:
There are many variation possibilities, in addition to all forms of moving (shuffle, sideways, backwards, running), diving and/or rolling forward and backwards can be included in the course.
Abdominal muscles:
sit ups 30 sec,
Support on left elbow, knees bent, right hand on right knee 30 sec,
support on right elbow,
left hand on left knee 30 sec,
ankle tapping 30 sec
Push-ups 30 sec,
planks 30 sec,
mountain climbers 30 sec
squats 30 sec,
lunges 30 sec,
handwalk 30 sec
Fanatic playing in pairs
Movement and pass (overhead) (5 to 9)
A, B and C with ball near the net.
T (trainer) with ball behind the net.
D passes back balls thrown to him by A, B and C.
D walks around the net and passes the ball from T.