Warm-up:
- Jump rope for 2-3 mins (or pretend if you don't have a skipping rope handy).
Fitness:
- Jumping jacks - 50 reps (pull your shoulder blades back, extend arms and really focus on the movement.)
- Bodyweight Squats - 20 reps
- Lunges - 5 reps each leg
- Hip Extensions - 10 reps
- Hip Rotations - 10 reps each leg (like your stepping over a fence)
- Forward Leg Swings - 10 reps each leg
- Side leg swings - 10 reps each leg
- Push-ups - 10-20 reps
- Spiderman Steps - 5 each leg
Volleyball Control Drills:
- pass to self shuffling left, then right - 100 contacts
- pass to self, set to self, use left hand, use right hand, pass to self, continue.... 100 contacts
- while your feet remain stationary on the floor (one foot may pivot) - pass to self, set to self, left arm, right arm, repeat (rumour has it that the Stanford women's team has to do this for 5 minutes at the beginning of their practices.)
- Practice your service toss. Try to become so consistent at it that you would be able to strike the ball with your eyes closed. 100 tosses for a standing serve, 50 for a jump float, 30 for a jump spin.
- Serve at a wall (with parent's permission). Put an "X" on the wall about 10' up and aim for it. Start 10' away. Once you become consistent with this, move back to 20' once consistent move to 30'
- Lie on your back with your knees bent, set the volleyball quickly to yourself without pushing it very high - 100x
- Still on your back - continue to set the ball but higher now and at a slower pace. 100x
Today's Challenge: (from Mar - thanks, Mar!). SET and SPIN.
Set high to yourself, spin in a circle (360), set again, spin again....continue - count the number of SPINS you can do before losing control. Text me your max number of SPINS when you've completed the workout.
Set high to yourself, spin in a circle (360), set again, spin again....continue - count the number of SPINS you can do before losing control. Text me your max number of SPINS when you've completed the workout.
