Fitness:
Agility- find a 3m space. Place an object or a piece of tape on one side of the space and another 3m away. Side touches - stay low, try to keep shoulders and head from bobbing. 30 seconds on 30 seconds off x 3 sets.
Plyometrics - Lunge jumps + Squat jumps - 10 reps x 3 sets.
Core - front plank x 1 minute, right side plank x 1 minute, left side plank x 1 minute, front plank x 1 minute.
Volleyball Control Drills/Challenges: Watch video before beginning drills so you know how to do them.
Warm-up Drills:
- 100x sets to self
- 100x passes to self
- 100x set/pass alternate to self
- 20 serve tosses (for whatever type of serve you usually do)
- 6 side to side block jumps x 4 sets
- 5 spike approaches (2-4 step) x 4 sets
Challenge Drills from video: Work at each of the following challenges until you are able to reach some level of comfort. TEXT me your highest number of contacts for each challenge.
- 1. Setting Sit-ups
- 2. Lay down, Stand up - Setting
- 3. Lay down, Stand up - Single-arm contacts
- 4. Setting Scissors
- 5. Alternating single arm contacts with head bounce
