Fitness:
Find 4 objects that you can use for cones. Place them in a square.
1. Hip Switch
2. Linear Hop
3. Shuffle Stick
4. 2 in, 2 out
5. in, in, out, out
6. 4 corner skater
For each drill you will;
- exercise at high intensity for 20 sec / rest for 10 sec
- do 3 sets in a row before moving on to the next exercise
If you need a reminder of how to do any of these exercises, watch the video below:
Volleyball Control Drills:
Drill #1 - Volleyball groove (forearm) contacts alternating arms 100x
Drill #2 - Pass to self 100x
Drill #3 - Set to self 100x
Drill #4 - Against a wall - volleyball groove (forearm) contacts - right arm 50x, left arm 50x
Drill #5 - Against a wall - set 100x
Drill #6 - Against a wall - passing L knee down facing wall, R knee up and faces to the right, platform to right side of body 100x
Drill #7 - Against a wall - passing R knee down facing wall, L knee up and faces to the right, platform to left side of body 100x
Drill #8 - No wall - pass to self, set to self, bounce ball off your forehead, pass to self, set to self, bounce ball off forehead.... continuous 50x
Drill #2 - Pass to self 100x
Drill #3 - Set to self 100x
Drill #4 - Against a wall - volleyball groove (forearm) contacts - right arm 50x, left arm 50x
Drill #5 - Against a wall - set 100x
Drill #6 - Against a wall - passing L knee down facing wall, R knee up and faces to the right, platform to right side of body 100x
Drill #7 - Against a wall - passing R knee down facing wall, L knee up and faces to the right, platform to left side of body 100x
Drill #8 - No wall - pass to self, set to self, bounce ball off your forehead, pass to self, set to self, bounce ball off forehead.... continuous 50x
Today's Challenge (Compliments of Jonah - Thanks, Jonah!)
How many times can you bounce the volleyball off your forehead in a row? It cannot make contact with any other body parts. Once you've completed your workout, text me your best record! I'll post top 3!
