Stand in lower left quadrant with legs hip-width apart, arms down.
Jump right, throwing arms up (as shown) and landing in adjacent square.
Repeat, jumping forward, then hop to left.
Jump back to return to start.
Repeat for one minute.
Repeat for one minute.
Hold for five seconds.
Quickly hop feet toward hands and stand up, raising volleyball overhead.
Hop into first box, landing with feet together.
Hop both feet out, landing outside of ladder (as shown).
Continue moving forward until you reach other end of ladder.
Turn around and repeat.
Continue for one minute.
Squat deeply, bringing ball to outside of right ankle.
Return to squat for one rep. Do 10 reps. Switch sides; repeat.
Hold ball overhead with both hands.
Land with knees soft.
Switch legs; repeat.
Lower body toward ground, then push up explosively to move hands inside the ladder (as shown).
Repeat push-up, moving hands back outside the ladder.
Hop feet and hands forward, moving up a rung on ladder.
Repeat sequence until you reach top of ladder.
Quickly shuffle five steps to right, then shuffle five steps to left.
Repeat, alternating directions, for one minute.
Alternate sides for one minute.
