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Volleyball: Heel Flicks (Warmdown)

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It is always important to warm down. Jog at a light pace and simply flick your heels so that they tap the back of your leg.

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High Knees:

While jogging at a light place, lift your knees as high as possible to stretch muscles.

2 Warm Up

Get up, stand up!:

Throw the ball in the air using two hands, move to where the ball is coming down sit down on the floor and catch the ball.

When you have caught the ball throw the ball up in the air and get up ready to catch it.

VSW:READY TO CATCH

Jailbreak:

One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle (blue cones).

When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones).

The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.

2 Warm Up

Hop and Block:

Players take it in turns to hop over the red cones, with both feet together and then run to the net and then jump with their arms in the air to perform 3 jumping blocks.

After performing 3 quick and high blocks players turn and run around the blue cones to join the back of the line.

2 Warm Up

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