Attacking Prep
These exercises and drills are designed to prepare the body for an amazing arm swing and bridge the gap from the physical prep to the technique.
PHYSICAL PREP
Foam Rolling (optional) & Flows
One of our favourite mobility warm ups, we designed these quick flows to open up the hips, spine, and shoulders to prepare the body for attacking and jumping!
Try the foam rolling to start if your shoulders or back are experiencing any pain.
ARM SWING PREP
This phase progresses through a variety of exercises and drills to get the body ready to master 3 keys for a powerful arm swing: rotation, looseness, and low draw back.
Theory Review: The 3 Keys
Pick 2-3 of these to practice for a few minutes each, or progress through each one if you have time!
Throwing Progressions:
Attacking Progressions:
The goal here is to take the pattern developed with throwing and start hitting a volleyball without changing that technique. We use a few fun external cue tricks to help the brain transfer the technique!
