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Volleyball: Two Foot Sideways In and Out Ladder Runs

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DESCRIPTION

Running through the ladders sideways with two feet in each hole then step out of the ladders each time

Keep knees kept low. Arms are at a 90 degree angle and elbows are going backwards and forwards

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

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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

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

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