Today's workout:
1. WARM-UP - 5-10 minutes - possible ideas: skipping, jogging, dynamic exercises, etc.
2. 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 4.
Drill #2 - need 3 cones. RL, RL, R, LR, LR, L. 30 seconds on, 30 seconds rest x 4
Plyometrics
Drill #1 - Lunge Jumps (R and L) + Squat - 10 reps x 4 sets - 30-60 sec. rest in between sets.
3. BALL CONTROL DRILLS (with a volleyball)***
Drill #1 - Volleyball groove (forearm) contacts alternating arms 100x
Drill #2 - Pass to self 100x
Drill #3 - Set to self 100x
Drill #4 - Against a wall - volleyball groove (forearm) contacts - right arm 50x, left arm 50x
Drill #5 - Against a wall - set 100x
Drill #6 - Against a wall - passing L knee down facing wall, R knee up and faces to the right, platform to right side of body 100x
Drill #7 - Against a wall - passing R knee down facing wall, L knee up and faces to the right, platform to left side of body 100x
Drill #8 - Using a wall - pass to self, set to self, gentle roll shot (or tip) off wall, pass to self, set to self, gentle roll shot (or tip) off wall.... continuous 50x
TEXT "YOUR NAME" TO ME WHEN YOU HAVE COMPLETED THE WORKOUT (250-814-3481)
*** TEXT ME IF YOU NEED TO BORROW A VOLLEYBALL! 250-814-3481. I'LL ARRANGE TO MEET YOU AT THE SCHOOL OR DROP ONE OFF AT YOUR HOUSE.
