Workout - This workout will warm you up, include; cardio, HIIT (high intensity interval training) and exercises that will work on your agility and vertical and then, cool you down. If you are also taking PE, you can use this workout in place of your PE workout of the day.
Click on the link: Cardio-HIIT workout 45 mins
Control Drills with Volleyball
- 100x continuous sets to the ground
- 50x continuous sets in the air - hands remain high and as still as possible (only wrists and fingers move)
- 50 x set, turn 180, set, turn 180, continuous (hands high and still)
- 100x sets continuously against a wall (hands high and still - weight shifts from left-> right as you push the ball to the wall)
- 50x set to self while doing sit ups
- 50x right "Vball groove" passes off a wall
- 50x left "Vball groove" passes off a wall
- 100x pass to self
- 50x passes off wall from L kneeling, R foot at right angle, platform to the right of torso
- 50x passes off wall from R kneeling, L foot at right angle, platform to the left of torso
- 30x pancakes - from kneeling on solid floor (not carpet) toss the ball up, slide your hand underneath, flat on the floor, let the ball bounce off the back of your hand.
- 30x spike approaches (no volleyball) - where you try and jump as high as you can each time - choose something to aim for..... a ceiling? a basketball hoop? a high doorway?, a tree limb?
