Volleyball - Tuesday May 12

No Fitness Tuesday!

Volleyball Control Drills:

Setting: lying on your back 

• low and quick continuous sets to self (100x)
• higher and slower paced continuous sets to self (100x)
• high sets that graze the ceiling (if ok with parents) continuous, if possible (30x)
• continuous setting to self while doing slow sit ups (25 sit ups)
• lie on back, legs lift up alternately while you set to yourself - when lifting your left leg, your leg must come between your body and your left hand when it sets, when lifting your right leg, your leg must come between your body and your right leg when you set.  100 touches.

Passing:  done while remaining in ready position

• continuous passing to self without moving feet - one foot can pivot, if needed (100x)
• continuous passing while moving forward and back (100x)
• continuous passing while shuffling side to side (pass, shuffle, freeze, pass, repeat) (100x)

Combos:  done while standing up 

• pass to self, set to self, right hand Vball groove contact, left hand Vball groove contact,  repeat continuously (50 combos)

Volleyball Daily Challenge:  (from Rylee, Thanks Rylee!!!)

Setting Pyramid:  1 short set, 1 medium set, 1 high set, 2 short sets, 2 medium sets, 2 high sets, 3 short sets, 3 medium sets, 3 high sets, and so on....  What level can you get without dropping or forearm passing the ball?  TEXT me your highest level when you've completed your workout.

Leadership - Monday May 11

Alrighty - a few of you are caught up on all of you Leadership assignments, but many of you are not.  I'd like to give you this week to get caught up.... not to procrastinate!  😜  I will still post a "Question of the Day" all week long but no new assignment for this week.  Please let me know if you need any help.

We will still have our Tuesday meeting at 10am and our Thursday activity at 2pm.

Please contact me if you have any questions, concerns, suggestions or just want to chat.  We can email,  use the "discussion and your questions" channel on our Leadership Teams page or set up a video chat.

Volleyball - Monday May 11

Hope everyone had a lovely weekend and got to spend some quality time with their MOM!
My kids spoiled me with a home "spa" day.  It was AWESOME!!!

Warm-up: your choice

Fitness:  




Russian Twist




Sit up Twist




Volleyball Control Drills:

• 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
• From a standing position, hold ball in left hand in front of right shoulder and work on right hand spike contact with ball - 50 contacts

Today's Challenge:  (Compliments of Ava, thanks Ava!)

How many pancakes can you get in a row?  Text me your best number!

Volleyball - Friday May 8

Warm up: your choice - make sure you warm up well for these HIIT exercises.

Fitness:  These look tough, modify if you need to.

Volleyball Drills (Compliments of Kira, thanks, Kira!)

Setting 

• 50 sets to the ground  
• Set to yourself then set to a target (keep in mind your form and squaring yourself to your target) Repeat 20 times 

Passing 

• Single forearm pass alternating arms and the volleyball groove (50 touches each arm) 
• Pass to self, set to self, use left then right hand (1 hand touches) and pass to self again. 3 sets of 10 

Blocking drills 

• Practice blocking movements as fast and efficient as possible for 30 sec 3 times 
• Work on pressing against a wall, keeping your hips and feet back. Jump up press your hands against the wall and come back down in control. Repeat 50 times 

Serving drills 

• Practice toss. Repeat 20x 

• Serve and aim at a target, try to hit the target every time. Repeat 20x 
  
  
  
  
  Today's Challenge:  (Compliments of Paige, thanks, Paige!) - You'll need a tennis ball (or something similar).
  
  
  TEXT me the number of tosses/catches you can do in a row with your right hand (tossing around your left arm), while moving your left arm in a circular motion.  Check out Paige's video - it will help you understand the exercise.
  
  
  
  
  Have a great weekend, everyone!  Don't forget to give your mommies a big hug on Sunday!
  
  
  
  
  
  
  
  

Volleyball - Thursday May 7

No fitness today... folks!

Just some volleyball control drills.  Weather's not looking too good for tomorrow so I'll just do individual drills and a challenge that can easily be done inside.  Have fun!


Volleyball Control drills:

• 50 right hand sets against a wall
• 50 left hand sets against a wall
• 100 sets to wall (hands high)
• 50 right forearm contacts against a wall
• 50 left forearm contacts against a wall
• 100 passes 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
• 25 pass, set, tip to self, repeat continuously
• 20 spike approaches - 3-4 step approaches for outside hitters, 2 step approaches for middle hitters

Daily Challenge:  (Compliments of Brodie - Thanks, Brodie!)

Alternate passing, then setting to yourself - how many contacts can you get in a row?  (If you have to set 2x or pass 2x in a row - you must start back at 0)

Volleyball - Wednesday May 6

Warm up: up to you....

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

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!

PE 8 - Wednesday May 6

Keep logging those Km's everybody!  

For those who would like some extra strength or stretching exercises - please visit the PE Blog - link below:

PE BLOG