Volleyball Champions ProgramLevel 1

Pre Court Mobility, Stability and Activation

Hip Crossovers

GentleFeet on Floor

Shoulders & Ribs Flat

Scorpions

Touch foot to handShoulders stay on the ground

Kneeling Lunge Right

Tall postureHands on hips

Kneeling Lunge Left

Tall postureHands on hips

Open Up & Breathe Right

Reach with arm above shoulderDeep, slow breaths

Open Up & Breathe Left

Reach with arm above shoulderDeep, slow breaths

Alternating Lats Reach & Press

Child’s pose...

Alternating Lats Reach & Press

Full 60 seconds

Iron Man Shoulder Lift

Lift shoulders, then handsNeck muscles stay relaxed

Iron Man Shoulder Lift

5 second holds50-75% intensity “pinching” shoulder

blades together

T .... W ....

8 repetitions eachWarm up the whole shoulder area

Y .... L ....

Focus on the shoulder bladeKeep neck muscles relaxed

Plank– Alternating knee lift

Hollow the tummyContract glutes to drive hips

straighter

Side Plank from Knees Right

Straight line Shoulder – Hip – KneeStraight posture

Bridge Both Feet

Hollow the tummy / keep low back flat

Contract glutes to drive hip forward

Side Plank from Knees Left

Reach one arm upHollow tummy & drive hips forward

Forward / Backward Leg Swing

Upright postureDrive hip into extension using glutes

Half Circle Lunge & Pass

Upright postureStraight line shoulder-hip-knee

Deep Overhead Squats

Reach up highSquat through full range

Unable? work on flexibility

Quad Stretch & Toe Touch

Rotate hip forward/backwardKeep pelvis square

Block Squat to Toes

Fully extend the hipsFinish on toes

Batman Squat to Toes

Mimics approach jumpFully extend hips

Single Leg Squat Right

Knee doesn’t go past toeKnee centred over 2nd toe

Single Leg Squat Left

If possible, do this facing a wall or facing the net

Pre-court Complete!

Get right into the on-court dynamics, balance and armswing warmup