Exercise 1 — Blocker's Ready Stance
Stand facing a wall like it is the net. Hands up in front of your shoulders, palms forward, knees slightly bent. Hold for 10 seconds.
🔁 5 times
🧢 Coach's Tip: Hands up and ready, always!
Time to Practise! 🏐
Let's turn what you've learned into awesome volleyball skills!
⭐ Practise somewhere safe, leave plenty of space, and ask a coach or grown-up to help when needed!
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Exercise 2 — Side Shuffle and Reach
Shuffle three steps sideways along a line, stop, then reach both arms straight up without jumping. Shuffle back the other way.
🔁 6 each direction
🧢 Coach's Tip: Keep your shoulders square the whole time.
Exercise 3 — Small Block Jumps
From your blocker stance, do a small jump straight up with arms pushing up high, then land softly on both feet with bent knees.
🔁 8 jumps, rest in between
🧢 Coach's Tip: Up straight, down soft. Never land on one foot!
Exercise 4 — Timing Game
A partner holds a ball up high and drops it. Jump and reach so your hands are up at the moment they let go.
🔁 8 jumps
🧢 Coach's Tip: Watch your partner's hands to time it!