Head Coach: Francis Cornejo

Conditioning Drills Summer 2016

Welcome volleyball athletes. It's workout time! Getting ready for a new season is always exciting and I would like you to keep this workout schedule so to be in shape and ready for the fall season. Athletes must try to follow a disciplined schedule ... make a chart and remember to keep track of your reps and take notes on what conditioning exercises you have done on a daily basis. We will be applying these conditioning exercises on the first day of tryouts so be ready! Enjoy and have fun this summer!!

Important Rule!! Listen to your body. During these workouts, you want to push yourself. If the workout is too easy, you are not doing your body any good. However, you may find that the workout listed below is too difficult. If that is the case, do what pushes your body to a new fitness level, but doesn't go too far. The purpose is to strengthen and develop your abilities.

Volleyball Workouts

Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders, hamstrings, hip flexors and ankles (all the muscles/body parts you use most during volleyball).

Leg Drills

• Lunges (Sets/Reps: 3x20)
• Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
• Jumping Jacks (3x50)

Quick Feet: Jump Rope Series

• Normal pace jump, 30 seconds
• Right foot only, 30 seconds
• Left foot only, 30 seconds
• Double right, double left, 30 seconds
• Fast as you can go, 30 seconds

Repeat 3 times with a 1-minute rest between sets.

Vary your training with this 5-minute

Abdomen Workout

• Sit-Ups (3x50)
• Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)

**When practicing your volleyball skills at home, concentrate on your technique. Practice getting your hands into the right position while setting, swinging your arms while spiking and planting your feet while passing.**

Setting Drills

Warm Up Hands

• Quick sets against a wall for 45 seconds
• Take a step back, set against wall for 60 seconds
• Take a bigger step back and set against wall for 90 seconds

Lie Down and Set

• Lie on your back with your knees bent
• Set the volleyball to yourself quickly 100 times without pushing the ball high
• Slow down and set the ball a bit higher 100 more times

Passing Drills

Pass to Self

• Plant your feet and lower your legs like you are passing in a live game
• Pass to yourself without moving your feet
• Pass to yourself by moving forward and backward
• Pass to yourself side-to-side by shuffling your feet

Wall Pass

• Pass forward or diagonal, using the wall to return the ball
• After getting the hang of wall passing, move into pass-set-hit against the wall (similar to peppering with a partner)

Pass-Set-Pass

• Alternate between passing and setting to yourself

Hitting Drills Practice approach in an open space Hit against a wall

• The purpose of this volleyball drill is to work on skills for the technique in hitting a volleyball.
• Players partner up. Players warm up shoulder by throwing the ball back and forth to one another. After the shoulder warm up, players start tossing the ball up to themselves and hit to each other.
• Players focus on reaching high and snapping their wrist when contacting the ball.
• Variations Players can first start by just reaching high and snapping. Don't use a follow through arm swing at first. Just work on reaching high and snapping the wrist.
• Once players become more comfortable snapping the wrist, they can add in the arm swing.
• Also, players can work on bringing both arms up in the air when tossing the ball. So now the player is in more of an attacking position, ready to swing.
• Benefits All hitters need to learn to reach high when they hit. If their elbow is bent, they won't hit as high and will be more likely to get blocked. Also, reaching high allows for the hitter to hit more easily around the block. Many players spend hours and hours training to increase their volleyball vertical jump height a couple inches when they could have got those inches by simply changing their arm swing (reaching high).
• All hitters should develop a good wrist snap. Perfecting the spike by snapping the wrist, not only does a hitter hit harder but they also have more court to hit into because they can hit at sharper angles into the court.

Serving Drill

The skills of a successful volleyball athlete are learned in practice, including becoming an effective server. Practicing serving is as important as any hitting, setting or passing drill, especially when the exercise mirrors a real game scenario. Keeping players moving and challenged on the court, while simultaneously adding pressure to the situation, gives them an advantage at match time.

Volleyball players practice a variety of serving drills to help them become champion servers. The three fun volleyball drills described below are designed to help players understand pressure, timing, speed and aim. Use them to pump up your team and get them loud, active and communicating, thus promoting team bonding and building skills that will last a lifetime. Also check out step-by-step guides for three different types of volleyball serves.

Fun Volleyball Serving Drills:

Serve 'n Sprint
This highly effective drill teaches players to sprint on the court directly after they serve the ball. Divide team into two groups. Form two lines at one end of the court. First player in each group gets a ball. Blow the whistle and allow first player to serve. If the serve is placed successfully, the player sprints to retrieve the ball, returns and hands it to the next player in line so he or she can serve, then takes a seat behind the group. If the serve is hit out or into the net, the player must serve again. The first group to have all their players seated wins. The losing group must sprint or run laps.

Target Aim
Place a ball cart in any zone on the court, preferably the two back corners on the opposite side of the net. Line up the entire team with balls behind the end line. Allow the players to serve one at a time. The object is to directly hit the ball cart target to earn three points. A missed hit earns zero. The first player to reach fifteen points gets to sit while the rest of the team completes laps or sprints. Teaching players to hit targets on the court gives them an extremely valuable skill.

Plyometrics
Before you start your plyometric exercise I want you to measure from the tip of your finger to the ground. This is your reach measurement. Then jump against a wall and make a mark (or put some chalk on your finger and see how high you can mark the wall). Then measure from the ground to the mark and subtract your reach measurement, this will measure your vertical jump in inches.

1. Pogo (3X per week) Monday, Wednesday, Friday

a.Start in a "volleyball" ready position

b.With your arms cocked back behind you

c.Explode up as high as you can and reach for the sky

d.Land in the exact same position from which you took off and pause

e.Repeat for about 5 reps, later on increasing to 10, 15, and 20.

2. Scissor jumps (2X Tuesday, Thursday)

.Start with feet split front to back

a.Kneel down as if you were doing a lunge

b.With your knee almost touching the ground, explode upward

c.Switch your feet in the air and repeat with other leg in front

3. 3 Step up jumps (2X Tuesday, Thursday)

.With one foot on the floor and the other on the bench, push off your feet as high as you can

a.Switch your feet in mid-air and land on the opposite feet

b.Now, with the other leg push off as high as possible and repeat for about 10 reps

4. Box jumps (optional)

.Start with feet shoulder width apart

a.Squat into a ¼ squat position

b.Explode up into the air without taking a step forward

c.Land in the middle of the box and step down

d.Do not jump off the box. Step down onto something shorter and then to the floor.

5. Suicide Jumps (as many repetition for 1 full minute)

.Start with stand-up position feet shoulder width apart

a.Come down full plank position

b.Stand and jump up as high as you can.

c.Repeat of B and C

*** PLYOMETRICS MUST BE DONE WITH A MAXIMUM EFFORT ON EVERY REP. IF YOU DO NOT EXERT A MAXIMUM FORCE; YOU ARE NOT GETTING THE FULL BENEFITS OF THE EXERCISE.

*** THE LANDING IN PLYOMETRICS IS JUST AS IMPORTANT AS THE TAKE OFF BECAUSE HOW YOU LAND DICTATES HOW YOUR NEXT TAKE OFF WILL BE. IF YOU LAND OFF BALANCE OR STAGGERED, YOU WILL NOT APPLY AS MUCH FORCE ON YOUR NEXT TAKE OFF ***

CORE EXERCISE

Planks Front: Begin by lying on the floor in a pronated (face-down) position. Bend the elbows at a 90-degree angle and elevate the body into a pushup position while staying on the elbows. The hips are one inch above the rest of the body. The scapulae are protracted and the head is in a neutral position. Side: Begin by lying on side. Have the elbow at a 90-degree angle and elevate the body so that all weight is supported by the elbow. Switch sides and do the same thing.

Frog Leg Raises: Lie on your back with legs together, hands at your sides and knees bent at a 45-degree angle. Raise the legs together off of the floor until the feet are directly above the pelvis. Pause and fully straighten out your legs. Breathe out and slowly lower your legs back to the ground, still keeping them perfectly straight. Return to the start position.

1. Suitcase crunch

a.Lay on your back

b.As you crunch up, bring your elbow and knees together

2. Isolation abs

.Lay on stomach with elbow under shoulder propping yourself up. Hold your body up stiff as a board for the required time.

a.For left/right side, lay on side with elbow propping you up

b.Raise hips off ground as high as you can and hold for time

3. Weighted crunches

.Use a medi-ball or plate

a.Hold it toward the ceiling and crunch up as if you are trying to touch the ceiling with it.

4. V-Up

.Lay on your back with your arms out straight

a.same as suitcase crunch except your legs stay straight and your hands and feet touch at the top

5. Little bigs

.Lay on your back with your arms out straight

a.Hold legs and arms off the ground ( the is the "big" position)

b.Tuck your knees and elbow together (little position)