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Volleyball: Stride Jump

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Start at the end of the ladder with your feet together. Stride jump and put your arms out to the side, then jump with both feet back in to the 1st hole with your arms going to your side.

The next time put your arms out to the front. Repeat this all the way down the ladder. When your feet are together, your arms are by your side. When your feet are apart your arms are straight out to your side or straight out in front at shoulder height. You alternate side and front all the way down the ladder.

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Two Foot Sideways Ladder Runs:

Running through the ladders sideways with two feet in each hole. Lift knees so that thighs are parallel to floor.

Arms are at an angle of 90 degrees and elbows are going backwards and forwards.

Chest up, core is kept stable. Go through twice facing different direction each time

1.1 ladders

Sidesteps:

Starting at the side of the ladder face down the ladder.

Two feet move into the hole then one moves out the opposite side the foot that is left in the ladder moves forward one run and you repeat.

Don't let your feet cross over and think about moving your body weight side to side

1.1 ladders

Quick Feet - In and Out:

Start with your feet outside both sides of the ladder.

Move your feet in to the middle, one at a time. Advance to be outside the next hole moving your feet one at a time and repeat. As you get better increase the tempo and rhythm.

1.1 ladders

Star Jumps:

Start at the end of the ladder with your feet together. Star jump and put your arms out to the side. Then jump with both feet back in to the 1st hole with your arms going to your side. Repeat this all the way down the ladder

When your feet are together, your arms are by your side. When your feet are apart, your arms are straight out to your side at shoulder height.

1.1 ladders

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