Warm-up: your choice.
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:
- 100 sets to the ground
- 100 sets to the air - can choose to do these standing or lying on your back
- alternate high/low sets x50 - can choose to do these standing or lying on your back
- 100 forearm contacts (alternate arms)
- 3 point passing to yourself (pass to yourself, turn 90 degrees and pass, turn 90 degrees, etc) x 50
- 180 degree passing to yourself x50
- Pass to self, set to self, spike to wall continuous x 50
- No ball needed - Block jumps* against a wall - side to side - either shuffle steps or swing blocking. 1 set = 8 jumps x 3 sets.
Challenge of the Day:
TEXT me your max number of scissor sets (when you lie on your back and alternately bring up one leg, while reaching around that raised leg to set).
