The players at the net overhand pass the ball straight ahead. The players by the three-meter line forearm pass the ball diagonally. After playing the ball, each player moves to the vacant position.

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The players forearm pass the ball to each other and move to the other side after playing the ball.

Variation:
Halfway through moving to the other side, the player make a turn and continue with a backwards shuffle.

The players overhand pass the ball to each other. The player at the net plays the ball straight ahead and the player on the three-meter line plays the ball diagonally. Both players move sideways after playing the ball.

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The players overhand pass the ball to each other.

Variations:

• Before playing the ball, the players move two steps forward and two steps back.

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The players forearm pass the ball to each other.

Variations:

• Before playing the ball, the players move two steps forwards and shuffle two steps backwards. They have to end with another foot in front each time.

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The coach (T) serves balls to the right and to the left. The players on these positions move such that the ball bounces between their legs. The catchers (A) catch the balls and return them to the coach. De first spare players (R) take the positions of the players on the court. The players on the court take the place of the catchers.

A throws the ball to B and takes the position behind B. B throws the ball to C and takes the position after C.

Variations:

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Sets of four players:

A1 plays the ball to B1 and moves to D1. Subsequently, B1 plays the ball to C1 and moves to the spot that A1 just left. The exercises continues like this. The player that reaches a spot that is already occupied has to wait one round.

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1. Start from a standing position with your feet shoulder width apart.
2. Grab your feet by your toes, while keeping your legs extended.

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1. Start from a standing position.
2. Place your left foot diagonally behind your right foot, about 60 cm apart.

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