Volleyball - Wednesday/Thursday June 10/11

Warm-up:  your Choice

Fitness:
No fitness as you did fitness Monday and Tuesday - However, if you missed one of these days - please complete the fitness workout from that day.

Volleyball Control Drills:  
For those of you who are planning on attending class today and/or tomorrow, you are not expected to complete a workout for Wednesday or Thursday.  For anyone who is not planning on being at school, please look back over the past 2 months and choose a set of Volleyball Control Drills to complete.  TEXT me the date of the workout that you chose.

Challenge of the Day:
Again, if you are not planning on coming to school either Wednesday or Thursday, please choose a challenge from the past month.  TEXT me the description of the challenge and # of contacts you were able to achieve.

Volleyball - Tuesday June 9

Fitness:  Follow along with this workout - it's approximately 25 minutes long.

Volleyball Control Drills:

Option #1 - With a partner

Option #2 - If you don't have a partner, try this one:

• Sitting on the ground - continuous setting while doing sit ups - 100 contacts
• Sitting on ground - right arm Vball groove, left arm Vball groove, pass to self, set to self, repeat continuously - 100 contacts
• While seated on a couch - set to self - 100 contacts
• While seated on a couch - pass to self - 100 contacts
• Stand to squat while setting to self (feet must remain planted) - 100 contacts
• Stand to squat while passing to self (feet must remain planted) - 100 contacts
• While seated on a couch - alternate passing and setting to self - 100 contacts
• While lying on your back - set to yourself - 100 contacts
• While standing with feet planted - alternate right arm Vball groove to left arm Vball groove contact - 100 contacts
• From kneeling position, set to self - 100 contacts
• From kneeling position, pass to self - 100 contacts

Volleyball Challenge: 

With a partner - facing your partner making one arm contacts.   TEXT me the number of one arm contacts can you get in a row, alternating contacts with your partner.

Without a partner - Set ball to yourself, kick ball up to yourself, forearm pass to self, repeat.  TEXT me your max contacts in a row.

Volleyball - Monday June 8

Warm-up: your choice

Workout: 
Skipping (or pretend skipping) for 1 min.
15 sec. rest
Alternating Lunge jumps for 30 sec.
15 sec. rest
Mountain Climbers for 30 sec.
15 sec. rest
Jumping Jacks for 1 min.
15 sec. rest
Squat jumps for 30 sec.
15 sec rest
Plank Jacks for 30 sec.
15 sec. rest

REPEAT 3X - 5X (depending on how energetic you're feeling)

Volleyball Control Drills:

• alternate left forearm/right forearm contacts - 100 contacts
• right forearm, left forearm, pass to self, set to self, repeat - 100 contacts
• right forearm, left forearm, pass to self, set to self, catch behind back - full set 20x
• from knees - alternate low forearm pass to self, high forearm pass to self- 100 contacts
• from knees - alternate low set to self, high set to self- 100 contacts
• sitting facing wall - light overhand serve to wall, set it when it comes back and continue to set while doing a sit up.  Once back up, set yourself up to serve again, repeat 50x

Challenge of the Day: (Thanks, Rylee!)

Done against a wall.  Ball contacts wall in between each touch.

Forearm pass, wall, right arm forearm contact, wall, left arm forearm contact, wall, set, wall, hit, repeat.  TEXT me max # of contacts.

Volleyball - Friday June 5

Warm-up: your choice

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

Volleyball - Wednesday/Thursday, June 3/4

I'll post one workout for both Wednesday and Thursday (hopefully, I'll get to see you one of those days).  I don't expect you to do a workout on the day you're scheduled to come to class.

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).

Leadership - Assignment #8 - Sharpen the Saw

LESSON #8 - SHARPEN THE SAW 

This Habit, "Sharpen the Saw",  is all about taking care of yourself so that you can be the best "you".

1.  Read pages 206-241 in your "7 Habits" book. 

2.  Print off and complete the "Sharpen the Saw" note sheet as you read.

Sharpen the Saw note sheet
Let's use a few videos to learn more about each of the 4 dimensions of health.  I found this great group of videos by "Wellcast" - they're fairly short but have lots of good info in them. Please watch each of the ones posted here to better understand the different dimensions of health.

The Physical and Mental Dimension - The BODY and the BRAIN.

The Emotional Dimension - The HEART

The Spiritual Dimension

ASSIGNMENT -  There are two parts to this assignment.  You may use the assignment template found at the link below.

a)  Check out the full assortment of "Wellcast" videos (there's 147 to choose from) on YouTube.  Choose 3 (different from the ones I've chosen for the lesson) that interest you.  Provide me with the title of the video and a brief summary about what you learned from it.

b)  For EACH of the 4 dimensions of health - I want you to come up with 5 activities that YOU would/could take part in (at home, at school, in our community, in nature) to re-energize yourself in each of the different dimensions.

Sharpen the Saw Assignment

I will post the note sheet and the assignment on Teams.

Volleyball - Tuesday June 2

Warm-up:  up to you.

Volleyball Control Drills:

100x continuous sets to the ground

50x continuous sets in the air - hands remain high and as still as possible (only wrists and fingers move)

50 x set, turn 180, set, turn 180, continuous (hands high and still)

100x medium height sets continuously against a wall (hands high and still - weight shifts from left-> right as you push the ball to the wall) 

50x set to self while doing sit ups

50x right "Vball groove" passes off a wall

50x left "Vball groove" passes off a wall

100x pass 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

pass to wall, set to wall, light roll shot to wall, continue - 50 touches

Block jumps against a wall - shuffle side to side - 3 sets x 8 jumps

Block jumps against a wall - swing block moving side to side (using correct footwork) - 3 sets x 8 jumps

Challenge for the Day:   (Thanks for this suggestion, Rylee!)

How many one arm contacts can you get in a row from a sitting position?  

TEXT me your max contacts in a row.