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Volleyball - Girls JV
6/17/18
Summer Volleyball Conditioning Program


                        SOBRATO SUMMER VOLLEYBALL CONDITIOING PROGRAM



 



*Print & Turn in your Summer Conditioning Log at Tryouts. We are looking for



self-motivated athletes who are willing to put in the work to reach personal and



team goals. The Summer Conditioning Log is at the Bottom of this document.



 



The following exercises can be done anywhere and does not require much equipment. Each of the four categories listed below are broken down into subcategories.



 




  • Cardio (4-5 times a week for at least 30minutes)

  • Plyometric Exercises (2-3 times a week)

  • Agility Training (2-3 times a week)

  • Strength Training (2-3 times a week)



 



CARDIO



 



JUMP ROPE: Jump rope landing on either one foot or two at a fast paced speed. You can also perform lateral jumps (side to side). The goal of jumping rope is to keep the tempo fast and core tight. Go for 1 minute all out and then rest for 30 seconds. Continue till you finish cardio work for the day (at LEAST 30 minutes)



 



INTERVAL TRAINING: This can be done through running, stationary bike, stair master/stadium stairs, or elliptical. On whichever training tool you chose, perform 1 minute of jogging followed by 30 seconds of all out sprint. Continue until you have reached at least 30 minutes of cardio training. 



 



LINE SPRINTS: If you have access to a court you can choose line sprints for cardio. Starting at the end line sprint to 10-foot line and back. Next, sprint to middle line and back. Then sprint to far 10-foot line and back, finally the far end line and back. Each time you sprint make sure to touch each line. Rest for about 30 seconds after you have completed one round touching 10-foot, middle, 10-foot, and far end line. Continue line sprints until you reach you cardio training of at least 30 minutes. 



 



HILL SPRINTS: If you have access to a hill you can choose hill sprints for you cardio. Sprint uphill at 100% speed to top of hill. Walk down hill for recovery/rest. When you return to bottom of hill prepare and sprint again at 100% speed. Do this for at least 30 minutes for weekly cardio. 



 



 



PLYOMETRIC EXERCISES



 



*Do each exercise (#1-7) all the way through. 



 



JUMPING




  1. Lateral Jumps 3x 20 (side to side over a line)

  2. Wall jumps (stand facing wall, squat down and explode up as high as you can) 2x15

  3. Tuck jumps 3x10 (bring knees to chest)

  4. Volleyball approach 3x10

  5. Squat jumps 3x10

  6. Box jumps (use stairs or curb) 3x10

  7. Broad jumps (jump and stick the landing, use arms to swing and land soft in low squat) 4x8

  8. Depth jumps (stand on box or something sturdy of the ground and land softly in a squat and hold for 3 seconds then climb back up on box) 3x10



 



AGILITY TRAINING  



 



*Pick two agility training exercises to do. Switch each time you do agility training weekly.



 



JUMP ROPE: Jump rope landing on either one foot or two at a fast paced speed. You can also perform jumps side to side. The goal of jumping rope is to keep the tempo fast and core tight. Go for 1 minute all out and then rest for 30 seconds. Do this 5 times through. *If you chose jumping rope for cardio you must do this in addition to 30 minutes from cardio. (It does not count as both cardio and agility training!) 



 



LADDERS: Use a ladder or make a ladder on the ground using chalk or tape with at least 10 squares. Use quick feet during this drill. 




  • 2 in 1 out

  • Cross over step

  • 1-2 forward 1-2 back

  • Single leg hops

  • High knees

  • 2 in 2 out

  • Scissor jumps



 



*Go to YouTube in you need a demo on each ladder type. 



https://www.youtube.com/watch?v=ve8sXE5Y8cY



 



CONE DRILL: Use cones or objects to represent cones. The object of the cone drill is to sprint from cone to cone and work on staying low at cone for cutting. 



 



*Go to YouTube to see 5 different types of cone drills.



https://www.youtube.com/watch?v=_oJRFrj_gVc



 



STRENGTH TRAINING



 



ABDOMINALS: (Pick 4 and do 30 seconds 4 rounds of each)




  1. Bicycle

  2. Ankle biters 

  3. Sit-up

  4. Crunch pulse 3 times then down

  5. Seal kicks

  6. V-ups

  7. Russian twist

  8. Plank hold

  9. Side plank (right/left)



 



*Go to YouTube in you need a demo for abdominals. 



 



GLUTES: (Do each for 30 seconds 2 times through)




  1. Normal bridge

  2. Wide leg bridge (toes out, heels in)

  3. Straight leg up and down in glute hold (move hips up and down not leg) (right)

  4. Straight leg up and down in glute hold (move hips up and down not leg) (left)

  5. Clamshells  (right)

  6. Clamshells (left)

  7. Straight leg raise while in glute hold (hips stay up, leg goes up and down) (right)

  8. Straight leg raise while in glute hold (hips stay up, leg goes up and down) (left) 



 



*Go to YouTube in you need a demo for glute bridges. 



 



ARMS: (Pick 4 exercises to do. Make sure to switch each time you do strength training.)




  1. Push-Ups (3x12)

  2. Mountain climbers (4x30 seconds)

  3. Inchworm (3x8)

  4. Tricep dips (3x10)

  5. Lateral plank walks (4x30 seconds)

  6. Diamond push-up (3x10)

  7. Plank jacks (4x30 seconds)



 



*Go to YouTube in you need a demo for each exercise. 



 



LEGS: (Pick 5 exercise to do. Make sure to switch each time you do strength training.)



*you can add weights if available




  1. Squats 3x15

  2. Reverse lunge (alternating) 3x16

  3. Curtsy lunge (alternating) 3x16

  4. Sumo squat 3x 15

  5. Side leg raise (right) 3x10

  6. Side leg raise (left) 3x10

  7. Side lunge (right) 3x10

  8. Side lunge (left) 3x10



 



 



 



SOBRATO VOLLEYBALL SUMMER CONDITIONING LOG



(LIST WHAT YOU DID + NUMBER OF MINUTES)



WORK THROUGH THE ENTIRE LIST OF SUGGESTED EXERCISES



 



PLAYER NAME:   



 



WEEK 1:



DAY 1                   DAY 2                   DAY 3                    DAY 4                  DAY 5

















































 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 




 



 



WEEK 2:



DAY 1                  DAY 2                    DAY 3                    DAY 4                  DAY 5

















































 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 




 



WEEK 3:



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WEEK 4:



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WEEK 6:



DAY 1                DAY 2                    DAY 3                   DAY 4                    DAY 5

















































 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 



 

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