Michael Schweigert: The next movement we did is just what I call an diagonal to diagonal jop. It's a combo movement and simply I'm taking our forward diagonal movement and then immediately combining it with the opposite backwards direction. This is a pretty complex exercise. It's one of the last one's we do when we're doing all of our jops simple because it requires you to go across your body one way and then across your body backwards the other way.
You're just opening yourself up, again reacting in any way that you might on the volleyball court. Again when the ball's being served and passed, you don't know where you're going to go, you just need to react and move
. So simply that athlete's going to start on two feet, they're going to drive forward on one diagonal. So if I'm going to my right, I'm landing on my right foot. I'm going to drive back off that right foot and get into my athletic base on two feet and immediately jump diagonal backwards, landing on the outside foot of whichever direction I'm going; coming back to the middle ready to move.
On this one again it's a pretty complex exercise so we keep it to two reps. We go forward back to our base, backwards back to our base. That's one rep and then we repeat that again; forward back to our base, backwards back to our base and we'll call that a set. If you try to do a lot more reps than that, usually you're going to break down, you're going to become fatigued and you're not going to get the benefit of the exercise. Again this is one where we want quality over quantity. So we do it, we go hard, and we take a break.