FITNESS:
Agility
Drill #1 - need four cones (or cups... or whatever you can use in place of cones).
"Figure 8" drill - sprint forward, shuffle diagonally back, sprint forward, shuffle diagonally back. 30 seconds on, 30 seconds rest x 3.
Drill #2 - need 3 cones. RL, RL, R, LR, LR, L. 30 seconds on, 30 seconds rest x 3
Plyometrics
Drill #1 - Lunge Jumps (R and L) + Squat - 12 reps x 3 sets - 30-60 sec. rest in between sets.
Core
Plank jacks 3x30 seconds (30 sec. rest in between)
Plank shoulder touches 3x 30 seconds (30 sec. rest in between)
VOLLEYBALL CONTROL DRILLS
Warm up with;
- 50 right hand sets against a wall
- 50 left hand sets against a wall
- 50 right forearm contacts against a wall
- 50 left forearm contacts against a wall
- 25 pass, set, tip to self
And a video to inspire you....
Today's Challenge (this is the information you will TEXT me [max # contacts for A and max # contacts for B] when your workout is complete) - hopefully you can be outside for this challenge.
- A. How many one arm/hand, one foot, or other body part (legal*) contacts can you make in a row? (The ball cannot contact a wall, the ground, the roof or any object other than your body - cannot count a regular two arm/hand pass or set - must restart)
- B. How many one arm/hand, one foot, or other body part (legal*) contacts can you make in a row off a wall (ball must contact wall in between each touch - cannot count a regular two arm/hand pass or set - must restart)
*9.2.1 The ball may touch any part of the body.- *9.2.2 The ball must not be caught and/or thrown. (No carries or double hits)
Good Luck! I'll post the top 3 max contacts for each (A and B).
