Fitness: I would prefer if you weren't doing these drills on a concrete surface - please try to find something "softer". Don't continue if your knees begin to hurt.
Agility: 5 dot drills (remember: dots in the shape of a "5" on a dice (die)).
- feet apart - there and back (facing the same direction) - 5 reps x 3 sets
- right foot only - hour glass shape - 5 reps x 3 sets
- left foot only - hour glass shape - 5 reps x 3 sets
- feet together - hour glass shape - 5 reps x 3 sets
- feet apart - there and back w/ 180 degree turn at each end - 5 reps x 3 sets
Plyometrics - step offs - from a height of approximately 1 ft/30 cm to 1.5 ft/45cm.
- step off and land loaded - 7 reps x 3 sets
- step off and two foot vertical jump - 7 reps x 3 sets
- step off and two foot jump over a hurdle - 7 reps x 3 sets
- step off and two foot broad jump (standing long jump) - 7 reps x 3 sets
Volleyball Control Drills: (from Claire - Thanks, Claire)
100 contacts with left arm
100 contacts with right arm
100 contacts with forearm passing
50 passes with the wall left and right alternation
50 short sets
50 medium sets
100 sets
50 set while sitting down
100 set to self, then pass, then set again
Play pepper without the wall (pass, set, tip to self) for as long as you can
Challenge for the Day:
Tuck sits while setting - how many can you do in a row before losing control? (Thanks for the suggestion and video, Parker!)
Happy Weekend, Everyone!
Tuck sits while setting - how many can you do in a row before losing control? (Thanks for the suggestion and video, Parker!)
Happy Weekend, Everyone!
