Volleyball: Medicine ball throws

Volleyball is becoming progressively faster and more powerful, so you need the players to match! Build up your players physicality to compete against the best and fittest teams.

Two balls per player, who is laid on his/her back.

One ball is kept in his/her hands which are held with straight arms behind/above their head, the other ball is kept between the ankles.

The player then brings his/her legs up as vertical as possible, keeping their legs straight and the ball in control between their ankles.

Once a player lifts his/her legs to around 90 degrees to the hip joints, he/she reaches to touch the ball in their hands with the other ball. After that goes back to laying flat on the floor.

Place four cones so they make the corners of a square.

A player stands at each cone, and using tiny foot movements, moves around it as fast as they can.

On the coach's signal all players change their position, going clockwise. Players must face the net at all times as they would during a match.

Each player must stand infront of a mat with a medicine ball held above their head.

He/she then squats, holding the ball above their head, then stands and throws the ball into the mattress as hard as they can.

Players stand behind the baseline in the defence position.

On the coach's sign players start quick jumping over baseline, making sure their feet stay parralel as they make quick movements forward and backwards.

On the coach's next signal the players run up towards the net, touch it and run backwards to the starting position.