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Volleyball Champions Program Level 3

Enhance your volleyball performance with this comprehensive pre-court mobility and activation routine. Focus on hip crossovers, lunges, arm reaches, and dynamic stretches to ensure full body readiness. Engage in shoulder stability exercises, followed by core conditioning and glute activation. This program emphasizes proper posture and breathing techniques to optimize movement efficiency. With alternating lats reach, plank variations, and explosive squats, you'll develop the strength and agility needed for peak performance on the court. Get ready to elevate your game!

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Volleyball Champions Program Level 3

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  1. Volleyball Champions ProgramLevel 3 Pre Court Mobility, Stability and Activation

  2. Hip Crossovers Gentle Feet on Floor Shoulders & Ribs Flat

  3. Scorpions Touch foot to hand Shoulders stay on the ground

  4. Kneeling Lunge Right Tall posture Hands on hips

  5. Kneeling Lunge Left Tall posture Hands on hips

  6. Open Up & Breathe Right Reach with arm above shoulder Deep, slow breaths

  7. Open Up & Breathe Left Reach with arm above shoulder Deep, slow breaths

  8. Alternating Lats Reach & Press Child’s pose...

  9. Alternating Lats Reach & Press Full 60 seconds

  10. Iron Man Shoulders to 90 5 second holds 5 positions from side to 90 degrees

  11. Iron Man Shoulders Hi-5 Shoulders and elbows bent 90 degrees Neck muscles stay relaxed

  12. T .... W .... 8 repetitions each Warm up the whole shoulder area

  13. Y .... L .... Focus on the shoulder blade Keep neck muscles relaxed

  14. Plank – Alt Heel Sweep Hollow the tummy Contract glutes to drive hips straighter

  15. Side Plank -Heel Raise Right Straight line Shoulder – Hip – Knee Straight posture

  16. Bridge - Alt Heel Sweep Hollow the tummy / keep low back flat Contract glutes to drive hip forward Keep pelvis stable

  17. Side Plank – Heel Raise Left Reach one arm up Hollow tummy & drive hips forward

  18. Forward / Backward Leg Swing Upright posture Drive hip into extension using glutes

  19. Half Circle Lunge & Pass Upright posture Straight line shoulder-hip-knee

  20. Deep Overhead Squats Reach up high Squat through full range Unable? work on flexibility

  21. Quad Stretch & Toe Touch Rotate hip forward/backward Keep pelvis square

  22. Block Squat-Explode to Toes Fully extend the hips Finish on toes

  23. Batman Squat-Explode to Toes Generate power with arms Fully extend hips

  24. Approach & Stick Right If unsafe, do block & stick instead Knee doesn’t go past toe Knee centred over 2nd toe

  25. Approach & Stick Left If possible, do this facing a wall or facing the net

  26. Pre-court Complete! Get right into the on-court dynamics, balance and armswingwarmup

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