Exercise 1 — Perfect Your Stance
Stand in your serving stance with the opposite foot forward and knees soft. Hold it for 10 seconds, then relax.
🔁 5 times
🧢 Coach's Tip: Stay balanced and keep your shoulders relaxed!
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 — Practise Your Swing
Without a ball, practise the underhand pendulum swing slowly: back, then forward and up to point at a target.
🔁 10 swings
🧢 Coach's Tip: A smooth swing is better than a super-fast swing!
Exercise 3 — Ball Contact Practice
Stand 3 metres from a wall. Hold the ball, swing and hit it gently into the wall with the heel of your hand.
🔁 10 hits
🧢 Coach's Tip: Try to make contact with the same part of your hand each time!
Exercise 4 — Aim for a Target
Place a hoop or towel on the floor in a safe space and serve the ball so it lands on or near it. Start close and move back when it gets easy.
🔁 10 serves
🧢 Coach's Tip: Focus on accuracy before power!