Exercise Regimen

Playing volleyball requires that you are in shape and ready to go.  Some tournaments this year will last all day and others have us playing volleyball over a three day span.  We're not going to be able to do that if the only exercise you get is the time that you spend on the court during practice.

 

As we've discussed, this is the exercise regimen MINIMUM that we would like you to follow at least 5 times a week:

  • Squat jumps: Starting in a squat - place your hands behind your neck touching at the fingertips with your elbows out.  Jump 10 times then take a 10 second break.  Switch to one-leg (right-leg) squats with your arms out in front of you.  Do ten of those and then hold the last one for 10 seconds.  Take a 10 second break and then do 10 more squat jumps.  Switch to one-leg (left-leg) squats with your arms out in front of you.   Do ten of those and then hold the last one for 10 seconds.  Repeat this entire process once more.
  • Planks: Do 4 reps of 30 second long planks.
  • Belly-thumpers: Do 4 reps of 30 second long belly-thumpers
  • Burpees: Do 25 four-count burpees.  Start in a standing position. Drop into a squat position with your hands on the ground. (count 1). Extend your feet back in one quick motion to assume the front plank position. (count 2).  Return to the squat position in one quick motion. (count 3)  Return to standing position. (count 4)

We'd also like you to continue to work on your wall drills:  Blocking, bumping, setting and hitting off the wall.

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