Fitness: You can do this in place (imagine a box) or moving forward (as you would with an agility ladder);
Fast feet drill: 15 reps x 3
- in in out out,
- slalom,
- hopscotch,
- icky shuffle
Circuit: go through the circuit 3x
- finger plank - 1 minute
- finger pushups - 10x
- stair hops - 10x
- lunge jumps, squat jump 10x
- two foot long jump 10x
Volleyball Control Drills:
- 100 sets to the ground
- 100 sets to the air
- 100 sets to the wall
- 50 single arm passes (per side)
- 100 passes to wall
- 100 one hand sets in arc shape (per arm)
- 5 small sets to 1 high set x 25
- one knee down, passes against wall x 50 per side
- hit against wall and pass up x 40
Challenge for the Day:
- right arm pass, set, left arm pass - repeat continuously
- TEXT me max number of contacts
