Fitness:
HIIT - Push hard during the 30 seconds of exercise and then take the full 30 seconds rest to recover.
- Block jumps against a wall (stationary or side to side) - 30 seconds on/30 seconds rest x3
- Mountain Climbers - 30 seconds on/30 seconds rest x3
- Lunge jumps (alternating right/left) - 30 seconds on/30 seconds rest x3
- Plank jacks - 30 seconds on/30 seconds rest x3
- Spike Approaches (3-4 step approach - OH, 2 step approach - M) - 30 seconds on/30 seconds rest x 3
- Squat jumps - 30 seconds on/30 seconds rest x3
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
Challenge of the Day: (From Paige - Thanks, Paige!!!)
Hit the ball against the wall, pass/dig it up to self, bounce it off your forehead, set it to self, hit against the wall, continue...
TEXT me your max contacts in a row.
Good Luck!
