Train between practices

Drill library

Twenty-one drills, filmed close and played slow. Every player has a half-speed setting and a mirror flip. Build a set and the timer will call you in on 5-6-7-8 and count every eight.

21 drills

Before you stretch

Flexibility work goes after the body is warm, never on a cold start. Hold the position and breathe — no bouncing. If something pinches in the hip or the lower back, that is not the stretch working. Come out of it and tell your coach.