A reminder to everyone to complete your 3 volleyball assignments. Last day to hand them in: Friday June 19.
Warm-up: your choice
Fitness: HIIT workout. Perform each exercise at a high intensity - go through the entire set before resting. Rest for 1-2 minutes, repeat 5-7x.
- 10 mountain climbers (10 each leg)
- 5 jump squats
- 20 jumping jacks
- 10 mountain climbers (10 each leg)
- 10 plank shoulder taps (5 each arm)
- 5 lunge jumps (5 each leg)
- 10 climbers (10 each leg)
- 5 jump squats
- 20 jumping jacks
Volleyball Control Drills:
- Sitting on the ground - continuous setting while doing sit ups - 100 contacts
- Sitting on ground - right arm Vball groove, left arm Vball groove, pass to self, set to self, repeat continuously - 100 contacts
- While seated on a couch - set to self - 100 contacts
- While seated on a couch - pass to self - 100 contacts
- Stand to squat while setting to self (feet must remain planted) - 100 contacts
- Stand to squat while passing to self (feet must remain planted) - 100 contacts
- While seated on a couch - alternate passing and setting to self - 100 contacts
- While lying on your back - set to yourself - 100 contacts
- While standing with feet planted - alternate right arm Vball groove to left arm Vball groove contact - 100 contacts
- From kneeling position, set to self - 100 contacts
- From kneeling position, pass to self - 100 contacts
- 20 spike approaches (4 sets of 5 reps)
- 20 block jumps - move side to side (4 sets of 5 reps)
Volleyball Challenge:
Pass to self, Set to self, Tip (or Roll Shot or pokey or bounce off forehead) to self, left arm contact, right arm contact, REPEAT. TEXT me your max continuous contacts.
