volleyball drill:
"Jump around strength/condition block (8 minutes)"

Suitable for the following techniques: warming-up , general , condition

View drills for other technique

Jump around strength/condition block (8 minutes)

After every part a short rest and continue. For parts with *, a bench is required, 2 to 4 persons per bench

  • Deel 1:
    • 30 step-ups* (step up/down bench)
    • 15 push-ups* (feet on bench)
    • 30 step-ups*
    • 15 spiderman push-ups (pull up 1 leg as a frog at the same time as push ups)
  • Part 2:
    • 30 east-west steps-ups* (right foot on bench, left foot besides, then left foot on right foot besides)
    • 10 squats jumps (bend the knees and when stretching jump as high as possible)
    • 30 east-west steps-ups* 
    • 10 squats jumps
  • Part 3:
    • 20 sideways shuffles over 4 meter
    • 10 slit-squat jump (jump, and bend 1 knee, each time a different knee)
  • Part 4:
    • 20 forward and backward sprints over 4 meters 
    • 10 squats jumps