It’s what i want you to avoid. I split my Achilles tendon, (not because i haven’t done a warm up) but it’s important to take care of that part. It took three months to recover.
1 – Stretch gently
2 – Coordinate – movement
3- Slow… fast ! (Do it two times each player)
3 – Accuracy
Play from 1 meter and half behind the service line, try to touch the service line. One point if you do. Match in 2 points.
4 – Return of serve
One player at the net, the other one, 2 meters behind the service line. The volleyer tries to reach the service line.
5 – Simple rallies (5-10 minutes)
Play in the middle and be sure you are ready before the ball is bouncing to the other side.
7 – Points without any serve
Both players start at the middle of the court from the baseline. Play in the axis, (at least 2 shots each) then, as soon as one player plays to one side, both plays in the whole court. Up to 15 points. Nb : No attack at the beginning of the rally.
8 – Serve warm-up
9 – Play a super tie break until 10 points.
10 – Sum up your session with only two words that can help you for next time, what ever you want. Example : Slow, Fast. or legs and accuracy.
See you for the next session !