1º.-WARM-UP.

-.Rotation of the joints (ankles, knees, hips, shoulders, wrists…)

Balance training: (25 repetitions)

-High knee hug (stretches hip flexors and adds a balance training component for the opposing
ankle.)

-High knees and also laterally (this volleyball warmup focuses on pushing muscles in the legs to
prepare your body for explosive lateral activity.)

Dynamic Stretch: (20 repetitions)

-Sumo squat (This volleyball stretch opens up hips and gets the body through a range of
motion low-medium volleyball positions.)

-Spider-man exercise (This effective volleyball stretch warms up the core and shoulders while
stretching hips and preparing the body for lunging motions.)

Volleyball Specific Warm-up

1º Exercise: Lie down on the floor and stretch your arms up while bouncing the ball up (making
touches with the ball)

2º Exercise: With the help of a wall make touches of the ball upwards

3ºExercise: with a duo, each one stands on one side of the volleyball court and passes each
other using all the types of shots you can.

2º.- MAIN PART WORKING TWO TECHNICAL-TACTICAL ASPECTS

Ball control exercises:
1º Make touches of forearms against the wall, but towards a marked
area: (Three circles drawn on the wall from largest to smallest one inside
the other), at the teacher's voice it is changed to move to the smallest
circle until reaching the center.
2º Keep the ball on the arms placed in the form of receipt, above and
below, on the spot and with displacements
3º: The volleyball player must jump up and forward, contact the ball at the
highest point that has been reached, and at the same time jump to
increase the incidence of the serve
Exercises to improve receipt:
In pairs; It consists of throwing the ball with difficulty, to the left, right, so
that he receives forcefully.
The two players on the same ground to receive the serves from the other
players of the team who made the serve one after the other to the area
they prefer without a time interval.
Specific Exercises:
These exercises depend on your player position:

SETTERS: With a Hitter, try to place the ball up, so he can shoot the ball.

HITTERS: With a Setter, try to hit the ball that passes to you and tell him if he makes mistakes,
so he can improve them

BLOCKERS/HITTERS: Do the exercises of the Hitters and algo practice how to block

LIBERO: Practice defensive exercises.

COOLING DOWN:
Stretch the joints, arms and shoulders
Back and leg stretch
Jogging
Downward-Facing Dog Pose