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Getting Gritty

Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Triangle drill (lEFT FRONT & RIGHT FRONT) 3/3 - Triangle drill (LEFT BACK & RIGHT BACK) 3 - 5 Shuffle step + 4 step approach Strength: 10 ROUNDS 50 RUSSIAN TWISTS 10/10 SINGLE LEG RDL 50 RUSSIAN TWISTS 10/10 WALKING LUNGES *Record your time after completing all 10 rounds
May 8, 2020
Total Rounds

Getting Gritty

Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Triangle drill (lEFT FRONT & RIGHT FRONT) 3/3 - Triangle drill (LEFT BACK & RIGHT BACK) 3 - 5 Shuffle step + 4 step approach Strength: 10 ROUNDS 50 RUSSIAN TWISTS 10/10 SINGLE LEG RDL 50 RUSSIAN TWISTS 10/10 WALKING LUNGES *Record your time after completing all 10 rounds
May 6, 2020
Total Rounds

Getting gritty

Workout B: Monday/Wednesday/Friday Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Triangle drill (lEFT FRONT & RIGHT FRONT) 3/3 - Triangle drill (LEFT BACK & RIGHT BACK) 3 - 5 Shuffle step + 4 step approach Strength: 10 ROUNDS 50 RUSSIAN TWISTS 10/10 SINGLE LEG RDL 50 RUSSIAN TWISTS 10/10 WALKING LUNGES *Record your time after completing all 10 rounds
May 4, 2020
For Time

Bounce Town

Daily affirmation “He who says he can, and can not is usually correct” -Confucius -Let us remain in control of what we can control. Focus on being effective and productive Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Q3 SHUFFLE BLOCKS 3/3 - swing blocks 3 - 4 step approaches (5 step shuffle + 4 step approach + jump) Strength: 10 rounds (+1 rep each round) 5/5 - Bulgarian split squats 5/5 - leg sweeps 5 - Air squats 5 - Leg sweeps + push up * Record your time after completing 10 rounds
May 1, 2020
For Time

Gritty

Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Triangle drill (lEFT FRONT & RIGHT FRONT) 3/3 - Triangle drill (LEFT BACK & RIGHT BACK) 3 - 5 Shuffle step + 4 step approach Strength: 10 ROUNDS 50 RUSSIAN TWISTS 10/10 SINGLE LEG RDL 50 RUSSIAN TWISTS 10/10 WALKING LUNGES *Record your time after completing all 10 rounds
Apr 30, 2020
For Time

Bounce town

Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Q3 SHUFFLE BLOCKS 3/3 - swing blocks 3 - 4 step approaches (5 step shuffle + 4 step approach + jump) Strength: 10 rounds (+1 rep each round) 5/5 - Bulgarian split squats 5/5 - leg sweeps 5 - Air squats 5 - Leg sweeps + push up *record your time it takes complete 10 rounds
Apr 29, 2020
Total Rounds

Parents Summer prep

10 min AMRAP (as many rounds as possible) -4 Burpees (modify to your needs) -6/6 Reverse lunges -8 push ups (knees, elevated surface, wall, all counts) -10 Air squats *record # of rounds completed after 10 mins every hour *goal: Start at 11 am and train every hour after (11am, 12pm, 1pm, 2pm, 3pm, 4pm, 5pm, 6pm)
Apr 29, 2020
For Time

Gritty

Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Triangle drill (lEFT FRONT & RIGHT FRONT) 3/3 - Triangle drill (LEFT BACK & RIGHT BACK) 3 - 5 Shuffle step + 4 step approach Strength: 10 ROUNDS 50 RUSSIAN TWISTS 10/10 SINGLE LEG RDL 50 RUSSIAN TWISTS 10/10 WALKING LUNGES *Record your time after completing all 10 rounds
Apr 28, 2020
For Time

Bounce Town

Daily affirmation “He who says he can, and can not is usually correct” -Confucius -Let us remain in control of what we can control. Focus on being effective and productive Warm up: 5 rds x 100 skips VOLLEYBALL SPECIFIC PATTERN: 3 rounds 3/3 - Q3 SHUFFLE BLOCKS 3/3 - swing blocks 3 - 4 step approaches (5 step shuffle + 4 step approach + jump) Strength: 10 rounds (+1 rep each round) 5/5 - Bulgarian split squats 5/5 - leg sweeps 5 - Air squats 5 - Leg sweeps + push up * Record your time after completing 10 rounds
Apr 27, 2020
Total Rounds

Phase 2 Warm up

5 rounds total 6 reps -(Q3) Quick 3 step shuffle blocks 10/10 Walking lunges 10/10 Walking RDL *Q3 Shuffle blocks instructions Starting position: -Feet: Hip width apart -Knees: Slightly bent -Hips & Butt: back -Hands & Elbows: Palms facing forward, Elbows infront of the body at chest height Footwork -Step 1: Quick jab step -Steps 2 &3: Shuffle steps While moving notice my body stays in a loaded and athletic position Arm work: -Press your arms forward -Elbows straight when jumping
Apr 20, 2020
Total Rounds

STRENGTH A: Upper/4 step hitting approach

STRENGTH A (Optional if you have weights) 3 rounds total 10/10 - Single arm rows (Kettle bell,dumbbells, water jugs, back pack w/ books, anything you use to add resistance) 3 - 5 step shuffle + 4 step hitting approach 3 - 3 step shuffle + 4 step hitting approach
Apr 20, 2020
Total Rounds

Phase 2 Strength A

A) Strength: Lower body Ascending Ladder Weights: Backpack Complete 6 Rounds for time Reps: 1-2-3-4- 1-Air Squat 2-Reverse Lunge 3-Lateral Lunge (L+R=1 rep) 4-Inch worm Format: 6 Rounds totals Set 1 - 1- Air Squat Set 2 - 1- Air Squat, 2-reverse Lunges Set 3 - Air Squat, 2-reverse Lunges, 3- lateral Lunges Set 4: 1- Air Squat, 2-reverse Lunges, 3-lateral Lunges, 4 -inch worms Repeat 5 more rounds
Apr 20, 2020
Total Rounds

WEEK 3: WORKOUT A WARM UP

Warm up & Mobilty 10 minutes Roll 15 x’s & 15 reps for all mobility drills -IT Band -Adductors -Glutes (Roller & Lacrosse ball if available) Mobility: 10 reps (Left & Right = 1 rep) -Bent Knee Iron Cross -Rollover + V-Sit -Rucking Frog stretch -Mountain Climbers + Groiners -Lateral Lunges (w/box if needed) YouTube video link: copy and paste https://youtu.be/JiZ7EfiASS4
Apr 15, 2020
Total Rounds

Volleyball Specific

VOLLEYBALL SPECIFIC TRAINING: PASSING VOLLEYBALL SPECIFIC TRAINING: PASSING Volleyball specific training 5 rounds x 10 reps Objective: Pursue the ball in different directions Instructions: 1) Set up 5 cones 2) Pass the the ball at each cone 10x's before moving to the next cone 3) Repeat for 5 rounds in each direction 4) Rounds 1 & 2: Practice the footwork and arm work patterns 5) Rounds 3,4,5: Practice with a partner tossing. If no partner is available to toss, continue practicing the movement patterns with no ball. *Visualize and mimic what the movement needs to look like in a real game “t” drill Cone 1: Passing while shuffling forward Cone 2: Passing while Shuffling to the left Cone 3: Passing while Shuffling to the right Cone 4: Passing while shuffling back “X” Multi Directional drill Cone 1- Short Right Cone 2- Short Left Come 3- Deep Left Cone 4- Deep Right
Apr 15, 2020
Total Rounds

Just keep climbing

CLIMBING THE LADDER Perform Strength twice (Am & Pm) B) Strength: Upper body Ascending Ladder Weights: Backpack Complete 6 Rounds for time Reps: 1-2-3-4- 1-Mountain Climber (left+right = 1 rep) 2-Leg sweeps (left+right = 1 rep) 3-Bear crawls (left+right = 1 rep) 4-Plyo push up Format b1: 1-Mountain Climber b2: 1- Mountain Climber, 2-Leg sweeps b3: 1-Mountain Climber, 2-Leg sweeps, 3-Bear crawls, b4: 1-Mountain Climber, 2-Leg sweeps, 3-Bear crawls, 4-Plyo push ups Repeat for 5 more rounds
Apr 14, 2020
Total Rounds

Speed Development

2 rounds total: Perform all movements 2x's for 3 rounds Instructions: -Set up 2 cones 10 yards (30ft) apart -Down and back = 1 rep for each movement Drills: - Perform 2x's for each movement -Round 1: 80% max speed/Rest 2 minutes -Round 2: 85% max speed/Rest 2 minutes -Round 3: 90% max speed/Rest 2 minutes 1) High knees 2) Skips -Height -Distance 3) Straight leg bounds -Small & Fast steps -Big & power steps for distance *Be mindful and engaged on performing your movements with efficiency. Each repetition should be informed with the intention of getting better!
Apr 14, 2020
For Time

CLIMB THE LADDER

Week 4/ Workout A Plyometric:Ascending Ladders 3 Exercises x 3 rounds - 15 - Bunny hops - 10 - In - n - Outs - 5 - Max jumps Round 1 Set 1- 10 bunny hops Set 2- 10 bunny hops, 10 In-n-outs Set 3- 10 bunny hops, 10 In-n-outs, Max jumps -Repeat for 2 more rounds- A) Strength: Lower body Ascending Ladder Weights: Backpack Complete Rounds for time Reps: 1-2-3-4- 1-Air squat 2-Reverse lunge 3-Lateral lunge (L+R=1 rep) 4-Inch worm Format: 6 Rounds totals a1: 1- Air squat a2: 1- Air squat, 2-reverse lunges a3: 1-air squat, 2-reverse lunges, 3- lateral lunges a4: 1- air squat, 2-reverse lunges, 3-lateral lunges, 4 -inch worms Repeat 5 more rounds
Apr 13, 2020
Total Rounds

VOLLEYBALL SPECIFIC TRAINING: PASSING

VOLLEYBALL SPECIFIC TRAINING: PASSING Volleyball specific training 5 rounds x 10 reps Objective: Pursue the ball in different directions Instructions: 1) Set up 5 cones 2) Pass the the ball at each cone 10x's before moving to the next cone 3) Repeat for 5 rounds in each direction 4) Rounds 1 & 2: Practice the footwork and arm work patterns 5) Rounds 3,4,5: Practice with a partner tossing. If no partner is available to toss, continue practicing the movement patterns with no ball. *Visualize and mimic what the movement needs to look like in a real game “t” drill Cone 1: Passing while shuffling forward Cone 2: Passing while Shuffling to the left Cone 3: Passing while Shuffling to the right Cone 4: Passing while shuffling back “X” Multi Directional drill Cone 1- Short Right Cone 2- Short Left Come 3- Deep Left Cone 4- Deep Right
Apr 11, 2020
Total Rounds

WEEK 3: WORKOUT B WARM UP

WEEK 3: WORKOUT B WARM UP Warm up & Mobilty 10 minutes Roll 15 x’son each side -IT Band -Adductors -Glutes (Roller & Lacrosse ball if available) Mobility: 10 reps (Left & Right = 1 rep) -Bent Knee Iron Cross -Rollover + V-Sit -Rucking Frog stretch -Mountain Climbers + Groiners -Lateral Lunges (w/box if needed)
Apr 10, 2020
Total Rounds

SPEED DEVELOPMENT

2 rounds total: Perform all movements 2x's Instructions: -Set up 2 cones 10 yards apart -Down and back = 1 rep for each movement Drills: - Perform 2x's for each movement -Round 1: 80% max speed/Rest 2 minutes -Round 2: 85% max speed/Rest 2 minutes -Round 3: 90% max speed/Rest 2 minutes 1) High knees 2) Skips -Height -Distance 3) Straight leg bounds -Small & Fast steps -Big & power steps for distance *Be mindful and engaged on performing your movements with efficiency. Each repetition should be informed with the intention of getting better!
Apr 10, 2020