Warm-up - your choice
Workout - Agility
Watch the following video, paying close attention to the drills mentioned below:
15 Agility Drills that you can do within 10 sq. ft.
Find 4 objects that you can use for cones. Place them in a square (like the cones in the video).
1. Hip Switch
2. Linear Hop
3. Shuffle Stick
4. 2 in, 2 out
5. in, in, out, out
6. 4 corner skater
For each drill you will;
- exercise at high intensity for 20 sec / rest for 10 sec
- do 3 sets in a row before moving on to the next exercise
Volleyball Control Drills
- 100 sets to ground
- 100 sets while standing, then going to your knees, to your bum and then lying down, back to bum, back to knees, back to standing, repeat until you have 100 contacts.
- 50 left volleyball groove touches
- 50 right volleyball groove touches
- 50 passes to self
- place a piece of paper on wall (as a target) with painter's tape, sticky-tack, or something that won't hurt the wall. 50 forearm passes to target, move target higher, 50 passes to target.
- alternate pass/set to self - 100 touches
- 20 pancakes - toss ball, let it bounce, then pancake when it's about to bounce the second time.
- block jumps, using correct footwork - moving side to side. 10 blocks, then rest. x3
- 20 spike approaches trying to touch something high
