volleyball drill:
"Movement Prep - Forward Lunge/Forearm-To-Instep"

Suitable for the following techniques: warming-up

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Movement Prep - Forward Lunge/Forearm-To-Instep

  1. Take a large step forward with your right foot from an upright position
  2. Put your left hand on the ground, at a shoulder's width distance beside your right foot, and divide your weight over your left hand and right foot.
  3. Bend your right arm, and bring your right elbow to the ground between your left hand and your right foot.
  4. Put your right hand next to your right foot. Do this on the outside, and not on the side here you previously had placed your elbow.
  5. Raise your hips, stretch both legs, and have your right foot point upwards.
  6. Return to the starting position and repeat the same movement with your left foot and right hand.
  7. Repeat these movements a number of timesmovement-prep-forward-lunge-forearm-to-instep-1