Volleyball drill: match warm-up

You go in the running pass to the net and back to the back line.

• To the net you swing your left arm forward and back to the baseline your left arm back.
• Now you do the same as step 1 but with your right arm.
• Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
• Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
• You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
• Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.