In pairs with one ball, both players face each other in the squat position.
The players then have to push the ball at head height with two hands. Heels should not stay in contact with the floor.
On the coach's signal the players should start to push harder and jump in squat position with the aim of making their opponent lose balance.
The one to stay balanced three times wins
If you want players to work more with their whole bodies excluding arms, tell your players to straighten their elbows and keep them straight during the exercise.
Volleyball demands explosive power, quick reactions, and endurance for long matches. Sport-specific conditioning prepares athletes for the unique physical demands of the game while reducing injury risk.
Volleyball is the ultimate team sport - no player can dominate alone. Effective communication before, during, and after every play prevents confusion and creates a cohesive, confident team.
Elite attackers don't just hit hard - they hit smart. Shot variety, reading the block, and making good decisions under pressure separate great hitters from one-dimensional power players.
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