Volleyball Champions ProgramOn Court Level 2+ On Court Dynamics, Balance and

Armswing

Butt Kicks Forward ...Butt Kicks Backward ...

High Lunge to Net ...Low Lunge Back ...

Low & Level Shuffle Right ...Low & Level Shuffle Left ...

Carioca Right ...Carioca Left ...

Right Foot Pass To Self

¼ squat positionCatch with passing platform

Left Foot Pass to Self

If your partner easily maintains balanceToss high/lowToss left/right

V-Stance Block Joust Right

Partner of similar height/strengthStrong core

Don’t shrug shoulders

V-Stance Block Joust Left

Challenge your partnerShould lose balance once or twice in

30 seconds

2 Arm Bounce & Catch

Feet on groundExplosive & powerful

1 Arm Bounce & Catch

Hold ball in both handsPower through Spinal rotation

1 Arm Throw to Chest Level

Hold ball in both handsHips stay square (forward)

2 Hand High Toss & Swing

Toss high, contact highGenerate power through spinal

rotation

On-court warm-up complete

may continue toss & swing practice for a couple minutes, transition into

pepper or warm-up games