Dynamic warm-up flow

What you need

Players

1 to 24 players

Time

8 to 10 min

Level

Beginner

Equipment

None

Ball fed by

Not needed

Space

Half a court

Setup

1. The team in short lines on the end line, one lane each, lanes about 2.5 m (8 ft) apart.
2. Each lane runs about 7 m (23 ft) from the end line toward the net, just past the attack line.
3. One movement down the lane, the next one back; the next athletes start when the front ones are halfway.
4. Go through the lanes 2 or 3 times.

How it runs

A lane warm-up: every movement travels down a lane of about 7 m (23 ft) and the next one comes back. Jog down and backpedal back, high knees down and butt kicks back, A-skips down and backpedal back, carioca down and back, then walking lunges down and toy soldiers (straight-leg kicks) back. It leaves the body ready to jump and hit.

Time and reps: 8 to 10 minutes, continuous and easy to moderate; go through the lanes 2 to 3 times.

Coaching points

• Start slow and speed up each round.
• Move through the full range: tall on the knee lifts, deep but controlled in the lunges.
• Keep the lunge's front knee over the ankle and the chest up.
• Stay in your lane, and leave space in front for the carioca and the skips.

Ways to change it

• Finish with leg swings and arm circles in place before the first ball.
• Add two short build-up sprints down the lane at the end of the last round.
• Swap the carioca for side shuffles, leading with each side once.

Make it easier or harder

Make it easier

• Cut the lane to half a court and walk through the carioca once before jogging it.

Make it harder

• Use a longer lane, about 10 m (33 ft), once the group is loose.

Terms on this page

A-skips

A skipping drill. You drive one knee up as the opposite arm swings, then land on the ball of the foot and switch.

Carioca

A sideways running step. The back leg crosses in front of the lead leg, then behind it, while the hips twist.

Toy soldiers

Walking with straight-leg kicks. You kick one leg up to meet the opposite hand, then alternate.

Attack line (10-foot line)

The line about 10 feet (3 m) from the net. Back row players take off from behind it when they attack.

Safety