PRE – SEASON CONDITIONING

Anything you can do to get yourself in shape would be great. 

*** Don’t wait until the first day of practice and think you will start getting ready ***

Here are some suggestions to help you become conditioned for Volleyball:

DO THE FOLLOWING AT LEAST 3 – 4 TIMES A WEEK THOUGHOUT THE SUMMER:

• Jogging (20 to 40 minutes)
• Sprint 50 yards (5 – 10 sets)
• Crunches (5 sets of 20)
• Planks ( 5 sets of 30 seconds)
• Push-ups (3 – 5 sets of 10)
• Vertical jumps (5 sets of 10)
• Side shuffles (10 to each side 5 -10 times)
• Jump rope (5 minutes)
• Footwork drill (ladder, sprints, crisscross, bleacher)
• Cleans-5lb weight in each hand–arms extended overhead, shoulders, hip, squat, hip, shoulders, extended = one rep.  (10 reps for each arm and repeat 3 times)
• Overhead extension = (10 lbs. 10 - 15 reps = 2 sets) increase reps. each week