Volleyball - Monday May 4

A Cheesy, "May the fourth be with you" for all you Star Wars fans!  For the rest of you.... Happy Monday!  Hope you had an enjoyable weekend.

Warm-up: your choice
Workout: - Done at a High Intensity

1 set =

• Skipping (or pretend skipping) for 20 sec.
• Alternating Lunge jumps for 20 sec.
• Mountain Climbers for 20 sec.
• Jumping Jacks for 20 sec.
• Squat jumps for 20 sec.
• Plank Jacks for 20 sec.

REST - 30 seconds - 2 minute in between sets
REPEAT - 5 sets

Volleyball Control Drills:  Find a partner - if your partner is not an experienced player they can toss and then catch - no partner? - use a wall where possible.  Hopefully the weather allows you to be outside.

• set to self, set to partner (or wall, if no partner) - 100 contacts (between you and your partner)
• sets continuous - 100 contacts (between you and your partner)
• set to self, turn 180, backset to partner - 100 contacts (between you and your partner)
• 100 forearm (volleyball groove) contacts back and forth between you and your partner
• forearm passing - 3m apart - 100 passes (between the two of you), 6m apart - 100 passes (between the two of you), 9m apart - 100 passes (between the two of you)
• turn and dig - face away from your partner, get him/her to say "go" and then turn 180 and dig - 30 digs
• Play pepper (if partner is experienced) or have partner toss, you pass to self, set to self and hit or tip ball back.

When you've completed your workout:  TEXT ME a CHALLENGE that I can use for upcoming workouts - can be simple or more "tricky".