Volleyball - Wednesday/Thursday June 17/18

For those of you planning on attending class Wednesday and/or Thursday - you are NOT expected to work out either day.  For those of you who are not planning on coming to class, please complete this workout either Wednesday or Thursday.

A reminder to everyone to complete your 3 volleyball assignments.  Last day to hand them in:  Friday June 19.

Warm-up:  your choice

Fitness:  HIIT workout.  Perform each exercise at a high intensity - go through the entire set before resting.  Rest for 1-2 minutes, repeat 5-7x.

• 10 mountain climbers (10 each leg)
• 5 jump squats
• 20 jumping jacks
• 10 mountain climbers (10 each leg)
• 10 plank shoulder taps (5 each arm)
• 5 lunge jumps (5 each leg)
• 10 climbers (10 each leg)
• 5 jump squats
• 20 jumping jacks

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
• 20 spike approaches (4 sets of 5 reps)
• 20 block jumps - move side to side (4 sets of 5 reps)

Volleyball Challenge:  

Pass to self, Set to self, Tip (or Roll Shot or pokey or bounce off forehead) to self, left arm contact, right arm contact, REPEAT.  TEXT me your max continuous contacts.

Volleyball - Tuesday June 16

Fitness Free Tuesday!

Hey guys - check out Parker's "volleyball contraption" - It's AWESOME!!!  Talk about "helpful"!

Volleyball Control Drills:

Option 1 - partner or wall

• set to self, set to partner (or wall, if no partner) - 100 contacts (between you and your partner)
• sets continuous - 100 contacts (between you and your partner or wall, if no partner)
• set to self, turn 180, backset to partner - 100 contacts (between you and your partner or wall if not partner)
• 100 forearm (volleyball groove) contacts back and forth between you and your partner (or wall, if no partner)
• forearm passing - 3m apart - 100 passes (between the two of you), 6m apart - 100 passes (between the two of you), 9m apart - 100 passes (between the two of you) (if no experienced partner, have someone toss for you at these different distances)
• turn and dig - face away from your partner, get him/her to say "go" and then turn 180 and dig - 30 digs (if your partner is not an experienced Vball player - have them toss ball against a wall while you face the wall and then dig up the ball)
• Play pepper (if partner is experienced) or have partner toss, you pass to self, set to self and hit or tip ball back.

Option 2 - no partner or wall

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)
• continuous setting to self while bringing knees up and then extending legs to the floor (20x)

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 touch (like a tip), left hand touch, bounce off forehead, repeat continuously (50x)

Challenge of the Day:  You can choose to do this with or without a partner.

How many one arm contacts can you get in a row from a sitting position? TEXT me your max contacts and indicate whether this was with or without a partner.

Volleyball - Monday, June 15

Warm-up: Your choice

Fitness:  You don't need to watch the video before working out - just follow along with her as you watch it.  No equipment needed.

Volleyball Control Drills:

Warm-up Drills:

• 100x sets to self
• 100x passes to self
• 100x set/pass alternate to self
• 20 serve tosses (for whatever type of serve you usually do)
• 5 spike approaches (2-4 step) x 4 sets

Challenges:

• 1. Setting Sit-ups 
• 2. Lay down, Stand up - Setting
• 3. Lay down, Stand up - Single-arm contacts
• 4. Setting Scissors
• 5. Alternating single arm contacts with head bounce

TEXT me your favourite challenge once you've completed the workout.

Leadership - FINAL ASSIGNMENT

LEADERSHIP - FINAL ASSIGNMENT #9

Hi There:  Well, this is it - your last assignment for LEADERSHIP.  I hope that you have found some benefit to this course and these assignments.  I remember the first time I read the "7 Habits" book - I learned so much and it all made so much sense - that's why I based the course on them.  GOOD LUCK with it all - may the HABITS that you develop be EFFECTIVE and bring you much happiness, health and success both in your personal and work life!!!

ASSIGNMENT - Now that you have developed an understanding of the 7 Habits - it's time to reflect on where YOU are at with each of the 7 Habits.  Please complete the Reflection Assignment found at the link below.

LEADERSHIP - FINAL REFLECTION

Please remember - you are NOT being marked on where you are in the development of your Habits - just on your ability to REFLECT on them.

I'll post the assignment on teams as well.

Volleyball - Friday June 12

Today's workout comes from Claire - thanks Claire!

Warm-up – your choice  

Fitness 

Do 3x and take a 1-minute break each time 

• 15 burpees  
• 25 jump squats  
• 40 crunches  
• 60 high knees  
• 40 sit ups  
• 20 jumping lunges  (10 each leg)
• 15 burpees  
• 50 jumping jacks  
• 1 minute plank 
• 1 minute wall sit  
• 50 jumping jacks  

Drills  

• 50x sets while laying down on the ground  
• 50x to the wall 
• 30x small set, medium set, high set 
• 100x sets  
• 50x left arm pass  
• 50x right arm pass 
• 100x pass to the wall 
• 100x Pass-set-pass  

Challenge of the day  

Pass as high as you can and try to put on a shirt  (may need more than one pass in order to accomplish this :) 

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.