SUMMER WORKOUTS
You must stay active all summer....volleyball, running, jumping, swimming, exercising, & etc. It will make all the difference in August when you try out for the Hickory Ridge High School volleyball team!
1. Play volleyball as often as possible -there will be plenty of opportunities for you to play volleyball this summer. Open gyms & scrimmages have been scheduled for you. We will play here at HRHS as well as other area high schools. We will meet and travel together, if possible, to the gyms. Use the side of your house to set against, to pass against & even to serve at it! When you have nothing to do, go outside and work on your control passing and your setting. Every time you touch a ball.....you are improving your skills! 2. RUN-RUN-RUN-RUN -we need to be in shape before the season even starts. Our matches will be 2 out of 3 (JV) and 3 out of 5 (Varsity), they can last for over an hour or longer! You need to be running at least 2 to 3 times a week. STRETCH!!! We will meet throughout the summer for conditioning; either at the stadium or in the gym. Distance : you should be running 15-20 minutes without stopping or approx. 2 miles....build your endurance! Sprinting : sprint 50 yards 6 times with no breaks, rest 2 for mins, repeat cycle 2 more times. Steps : run the stadium steps if possible. This is a great cardio workout! 3. JUMP ROPE -Everyone needs to invest in a good jump rope. When you have some spare time---JUMP! Try to complete the following 10 minute circuit 2 times per week:
Feet together 1 min Right leg only 30 secs Left leg only 30 secs (REPEAT) ---------------------------------------------------------- Side to side step 1 min Speed 1 min Apart & cross 1 min Feet together 3 mins
STRETCH!!!
4. STRETCH - stretching is ever so important!! Stretching can actually help you prevent injuries! YOGA is a great fundamental exercise for your body's muscles and can help you with your speed, endurance and jumping abilities. Try to stretch every day....while you're at the computer, watching TV, sitting at the pool or even when you're going to bed. 5. ABS -strengthen your sit-up tolerance each week by doing a little more each time until you can do 200 sit-ups. Using a medicine ball with a partner is very effective. Having an AB ball is a nice workout too. Try to work on your ABS at least 2 to 3 times per week. STRETCH!!! *Start off with doing 25 situps, rest, repeat 25 reps. **Be creative: do 25 more situps with knees above chest, rest, 25 reps ***Toughen those ABS: do 25 more with legs straight up in the air and reach for your toes, rest, repeat 25 reps *****Finally.....with feet slightly off the floor, twist your torso so that your can touch your left fingers to the floor on your right side then twist to touch your right fingers to the floor on your left side. 25 reps, rest, repeat 25 reps 6. DOT DRILL -We will demonstrate this to you at the first summer workout. There are 5 separate dot drills, each drill is done a total of "6" times before moving to the next series, for a total of 30 times . Dot Drill Standards: All-American under 40 seconds Quick 40 - 45 seconds Good 45 - 55 seconds Average 55 - 65 seconds Needs Work above 65 seconds
1. UP & BACK A. Start at one end with feet on A and B B. Now jump quickly to C; with both feet, then to D and E C. Now come back the same way, jump to C with both feet, then to A and B D. Repeat 5 more times
2. RIGHT FOOT A. Your feet from up and back should be on Dots A and B. Now go to Dot C with your right foot. B. Now go in order: DOT E, D, C, A, B C. Repeat 5 more times
3. LEFT FOOT A. You will end the right foot drill on Dot B. Now go to Dot C with your left foot. B. Now go in order: DOT E, D, C, A, B C. Repeat 5 more times
4. BOTH FEET A. You will end the left foot drill on Dot B. Now go to Dot C with both feet. B. Now go in order with both feet: DOT E, D, C, A, B C. Repeat 5 more times
5. TURN AROUND A. You will end the Both Feet drill on Dot B. Now go to Dot C with both feet. B. Now go to Dots D and E with both feet as in the "up and back" (#1) C. Now quickly jump and turn 180 degrees and face the other way. You should still be on Dots D and E. D. Hit Dot C with both feet and then Dots A and B with feet split. E. Now turn quickly again with a 180 degree spin with your feet still on Dots A and B. F. Repeat 5 more times.
DOT DRILL D E
C
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