Fitness: HIIT (High Intensity Interval Training)
- 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:
- 50 right hand sets against a wall
- 50 left hand sets against a wall
- 100 sets to wall (hands high)
- 50 right forearm contacts against a wall
- 50 left forearm contacts against a wall
- 100 passes to self
- 50x passes off wall from L kneeling, R foot at right angle, platform to the right of torso
- 50x passes off wall from R kneeling, L foot at right angle, platform to the left of torso
- 25 pass, set, tip to self, repeat continuously
Volleyball Challenge:
Text me your highest number of contacts without an oops - set to self, bounce ball off forehead, set to self, bounce ball off forehead, continue....
