Volleyball - Friday April 17

Warm -up - your choice

Workout - watch the following video all the way through:  Animal Walk Exercises

Choose 4 from this list:  Practice each of the 4 movements before beginning the circuit.

• Bunny Hop 
• Crab Walk 
• Horse Walk,
• Crouching Tiger 
• Bear Crab Roll
• Monkey Roll
• Chameleon (CHALLENGE! - this looks insanely difficult!)

You are going to make a circuit out of these 4 exercises.  Make sure you choose a location where you have plenty of space and can move forward and backwards.

• 1st exercise - 40 sec on, 20 sec rest
• 2nd exercise - 40 sec on, 20 sec rest
• 3rd exercise - 40 sec on, 20 sec rest
• 4th exercise - 40 sec on, 20 sec rest

REPEAT CIRCUT 3 TIMES

• discontinue if an exercise is causing sharp pain in your knees, shoulders or lower back.  

Volleyball Control Drills  (Courtesy of: Nolan.  Thanks, Nolan!)




Then try some pepper against a wall:  pass to wall, set to wall, hit to wall and dig up.