Exercise 1 — Ready, Set, Freeze
Jog on the spot. When a partner shouts "Ready!", drop into your ready position and freeze for 3 seconds.
🔁 10 times
🧢 Coach's Tip: Get low fast!
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 — Hot Sand Feet
In your ready position, take tiny, quick steps on the spot as fast as you can while staying low.
🔁 4 rounds of 15 seconds
🧢 Coach's Tip: Light and quick, like the floor is hot!
Exercise 3 — Crab Shuffle Lines
Put two markers 4 metres apart. Shuffle sideways from one to the other without crossing your feet, touching each marker.
🔁 6 lengths
🧢 Coach's Tip: Step-together, step-together.
Exercise 4 — Four-Corner Move
Place four markers in a square. Starting in the middle, move forward, back and to each side to touch a marker, returning to the middle each time.
🔁 3 full rounds
🧢 Coach's Tip: Always recover back to the middle in your ready position.