Volleyball: Quick Feet - In and Out

Place your right hand on your nose and your left hand round on to your right ear then change so as to have your left hand on your nose and your right hand around on to your left ear and repeat.

Place your right hand on your nose and your left hand round on to your right ear then change so as to have your left hand on your nose and your right hand around on to your left ear and repeat at the same time as you move down the ladder, jumping your feet in and out of the ladder.

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.

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

Running through the ladders with one foot in each hole. Lift knees so that thighs are parallel to the floor. Arms should be at a 90 degree angle and elbows are going backwards and forwards. Chest up and core is kept stable.

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.

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

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.

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.

Start at the end of the ladder then put two feet out to the side then one foot in the next hole. Then put two feet out again and 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 or to the front at shoulder height, alternating each time side and front. When the feet are together, the arms are at the sides of the body repeat this down the ladder/

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.

Running through the ladders with one foot in each hole. Lift knees so that thighs are parallel to the floor. Arms should be at a 90 degree angle and elbows are going backwards and forwards. Chest up and core is kept stable.

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.