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Volleyball: Star Jumps and Hopscotch

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Start at the end of the ladder and put two feet out to the side and then one foot in the next hole. Then two feet out again then put the other foot in and repeat down the ladder, alternating which foot goes in the middle each time.

Each time the feet are on the outside of the ladder, the arms are straight out to the sides at shoulder height and when the feet are together, the arms are at the sides of the body.

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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

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

Hopscotch:

Start at the end of the ladder then put two feet out to the side and then one foot in the next hole, then two feet out again then put the other foot in and repeat down the ladder alternating which foot goes in the middle each time.

This exercise is based on the old playground game Hopscotch.

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

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