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)

___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.  
Start with 10 repetitions and increase repetitions and weights each week!

-Overhead extension = (10 lbs. 10 - 15 reps = 2 sets) increase reps. each week