Volleyball drill: warming up

1 - dive to 3 metres
2 - attack jump with stroke movement
3 - block on mid and left 
4 - block at the same time as 3 block, get out and dive to the back line 2 times 
     (left, right)
5 - low defence to 6 over the backline
6 - sprint back
 3 times around

Loosen ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises

sit ups, ankle taps, legs up, foot taps, knees to the left- sit ups, knees to the right- sit ups, hip cross over, Scorpion, planks left, planks right, planks

Play fanatically in pairs