Warm up - your choice
Fitness
- Lunges 3 sets of 20 reps
- Wall sit - 3 sets - 1st @ 30 sec, 2nd @ 45 sec, 3rd @ 60 sec
- Jumping Jacks 3 sets of 50
- Sit-Ups - 3 sets of 50
- Plank 3 sets - 1st @ 30 sec, 2nd @ 45 sec, 3rd @ 60 sec
Vball Control Drills
- Quick sets against a wall for 45 seconds
- Take a step back, set against the wall for 60 seconds
- Take a bigger step back and set agains the wall for 90 seconds
- lie on your back with knees bent - quick low sets to self - 100x
- lie on your back with knees bent - slower higher sets to self - 100x
- In ready position, pass to self without moving your feet - 100x
- Staying low in ready position, pass to self while moving forward and back - 100x
- Staying low in ready position, pass to self while shuffling from side to side - 100x
- Against a wall, pass forward or diagonal continuous - 50 contacts
- Against a wall, pass, set, pass continuous - 50 contacts
- Against a wall, pass, set, hit, continuous - 50 contacts
Have Fun, Work Hard, Enjoy your Weekend!!!
