Strength- Bridges on a Swiss Ball
The player lies on his/her back on the floor with his/her legs slightly bent and his/her feet on a Swiss Ball. The playe...
Coordination – One Legged Heel Lifts on a Balance Mat
The player stands on a balance mat on one leg lifting and lowering the heel. Training goal: This exercise is designed...
Strength – Volleys on a Swiss Ball
The player kneels on the Swiss Ball and volleys back balls fed by the coach. Training goal: This drill is designed to...
Coordination – One Legged Plank on Balance Mat
The player stands on a balance mat on one leg and works on getting the rest of his/her body parallel to the ground. Tr...
Strength – Backhand Volleys Sitting on a Swiss Ball Lifting one Leg
The player sits on a Swiss Ball lifting one leg and volleys the coaches feeds. Training goal: This drill is designed t...
Strength – Alternating one Legged Bridges
The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid secti...
Strength – Alternating Straight Legged Bridges
The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid secti...
Strength – Static Lunges
The player takes a big step and lowers his/her back knee to the ground. He/she then alternates lowering and lifting his/...
Strength – Sliding Squats on a Swiss Ball
The player sits o a Swiss Ball and moves laterally from side to side maintaining the low body position (squatting positi...
Strength – Two Legged Bridges
The player lies on his back with his knees bent and both feet on the ground. The player lifts his mid section pushing on...