Warm-up - if you have stairs in your house.... try a set of 10 of stairs for warm-up, if not, go with the more traditional... jog, skip, jumping jacks, etc.
Fitness
Agility Ladder Drills - Time to get a little creative... if you have tile floors in your house, you could use the tiles as you would the agility ladder (need about 10). If not, you could place 10 pieces of tape on the floor approximately 30cm apart and then just visualize the ladder.
- run through x5
- slalom x5
- in in out out x5
- icky shuffle x5
- hopscotch x5
Plyometrics - Find something you can use as hurdles (need 7-10 of them)... it can be something as simple as cans of soup (just to give you something to jump over).
- 7-10 chimney jumps, landing in a balanced loaded position before standing up and doing your next jump x3
- 7-10 chimney tuck jumps, land in a balanced loaded position x3
- 7-10 continuous tuck jumps x3
- 7-10 ankle flips x3
Ball Control Drills +
- 100 sets to the ground
- 100 sets to the air - can choose to do these standing or lying on your back
- alternate high/low sets x50 - can choose to do these standing or lying on your back
- 100 forearm contacts (alternate arms)
- 3 point passing to yourself (pass to yourself, turn 90 degrees and pass, turn 90 degrees, etc) x 50
- 180 degree passing to yourself x50
- Pass to self, set to self, spike to wall continuous x 50
- No ball needed - Block jumps* against a wall - block center, using correct footwork, R, L, square up R move to the right and block jump. Proper footwork back to center - L, R, square up L, block jump, move to the left, move back to the center. 1 set = 9 jumps x 3 sets.
*On your block jumps, work hard to move quickly along the net (wall). Make sure you fully square up before jumping, jump as high as you can, big hands, thumbs up.
Have a great weekend. "See" you again Tuesday.
