Individual warm-up: the attack

In this video, you are going to learn an individual warm-up for the attack, or spike.

Here are 3 exercises: throwing with both hands, throwing with one hand and hitting with one hand.

Firstly, throwing with both hands.

This exercise is going to warm up your arms, your shoulders, your neck and your chest.

Position yourself four paces from a wall.

Hold the ball in both hands and throw it onto the floor so that it then rebounds against the wall and comes back towards you.

For this exercise to be effective, use the upper part of your body, leaning forward slightly and lowering your head.

Vary your throw, aiming further and further away from the wall. For example, move back 6 paces from the wall.

Secondly, throwing with one hand.

This warm-up helps prepare the upper half of the body for the strike.

Remain 6 paces away from the wall and hold the ball with your strongest hand.

Move your weakest foot forwards and stretch out your weakest arm to aim at the wall.

Throw the ball high against the wall to a point facing you.

Shift your body weight on to your left foot as you throw.

When you have mastered this step, throw the ball aiming this time at the floor, in front of the wall.

Thirdly, hitting with one hand.

This exercise will prepare you for hitting during the game.

Keeping in the same place, throw the ball up into the air above your head.

Keeping your feet on the ground, hit the ball as it comes back down, aiming for the floor in front of the wall, as if you were making an attack.

To learn this movement, you can watch our video "The attack".

Make sure you don't hit hard but concentrate on the movement of your arms and your shoulders.

Repeat these warm-ups several times if necessary. Over to you!