Agility- find a 3m space. Place an object or a piece of tape on one side of the space and another 3m away. Side touches - stay low, try to keep shoulders and head from bobbing. 30 seconds on 30 seconds off x 4 sets.
Plyometrics - Lunge jumps + Squat jumps - 10 reps x 4 sets.
Core - front plank x 1 minute, right side plank x 1 minute, left side plank x 1 minute, front plank x 1 minute.
Volleyball Control Drills
Setting: lying on your back
- low and quick continuous sets to self (100x)
- higher and slower paced continuous sets to self (100x)
- high sets that graze the ceiling (if ok with parents) continuous, if possible (30x)
- continuous setting to self while doing slow sit ups (25 sit ups)
- continuous setting to self while bringing knees up and then extending legs to the floor (20x)
Passing: done while remaining in ready position
- continuous passing to self without moving feet - one foot can pivot, if needed (100x)
- continuous passing while moving forward and back (100x)
- continuous passing while shuffling side to side (pass, shuffle, freeze, pass, repeat) (100x)
Combos: done while standing up
- pass to self, set to self, right hand touch (like a tip), left hand touch, bounce off forehead, repeat continuously (50x)
