Volleyball drill: jump strength on benches 1

make 2 or 3 rows of 2 benches after each other (lengthwise)

players walk in file on the benches in a slow tempo

oefening 1

• with left leg on bench
• bend left knee
• bring right leg from back to front along bench
• stretch left leg during this movement
• same with right leg on bench

exercise 2

• 1 leg on the bench, 1 leg on the ground
• jump up
• properly swing arms from your back to as high as possible
• land in the jump with other leg on bench

exercise 3

• both legs next to the bench (bench between legs)
• jump on the bench with both legs
• properly swing arms from your back to as high as possible in the jump
• and step off the bench

exercise 4

• both legs on one side of bench
• jump with both legsON the bench
• properly swing arms from your back to as high as possible in the jump
• and step off the bench

exercise 5

• both legs on one side of the bench
• jump with both legs OVER the bench
• properly swing arms from your back to as high as possible in the jump

zie????https://www.youtube.com/watch?v=pxXBp03Szdc