NET RESULTS… PASS, SET AND CLIMB HIGHER !
OFF SEASON
HOME WORK OUTS
After months of practising and weekends full of cheering, the time has come and the competitive season is almost finished.
WOOHOO! Now what…?
Summer vacation is a break from school- NOT sports.
- STAY ACTIVE
Do physical activity every day.
The off-season ≠ off-activity
Play FUN volleyball with friends, at camps, at the beach..
Example of an active summer schedule :
Monday- bike, hike
Tuesday- strength training
Wednesday- swim, run
Thursday- strength training
Friday- rollerblade, jump rope
Saturday- plyometric training
Sunday- Rest
- STRENGTH TRAINING
A gym membership or personal trainer are not necessary to enhance your strength training.
Example of equipment free exercises:
Squats
Push Ups
Lunges
Planks
Supermans
Side Lunges
Bridges
Burpees
Jumping Jacks
- GOOD NUTRITION
Practice good habits all year long.
Limit junk food- cookies, cakes, chips, etc.
- PRACTICE VOLLEYBALL SKILLS
You also do not need a volleyball court to work on skill techniques.
- Setting
- Quick Sets against a wall x 45 secs
- Step back –quick sets against a wall x 60 secs
- Big step back –quick sets against a wall x 90 secs
- Lie on back with knees bent –set low x 50
- Lie on back with knees bent –set high x 50
- Passing
- To self without moving feet
- To self moving feet forward and back
- To self moving shuffling feet side to side
- To wall – forward, diagonal
- Alternate pass and set to yourself
- Hitting
- Against a wall
Don’t underestimate the importance of general athletic skills-
Running, jumping, throwing, lateral movement, balance
The fundamental components of ANY sport are based on movement ability. (Grasso)
Younger athletes (age 13 and under) should not get intimidated by strength training.
The focus should be on basic movement patterns with body weight or light loads.
BASIC MOVEMENT PATTERNS
- Squat
Exercise- volleyball catch, squat and throw back
- Hip Hinging
Sit back into a chair. Break at the hips first , not knees.
- Pressing
Exercise- push ups, squat with volleyball overhead
- Pulling
Exercise- dumbbell row
- Split Stance
Exercise- dumbbell lunge
- Single Leg
Exercise- body weight single leg squat, deadlift
- Core Stability
Exercise- plank
Not new to training and looking for more advanced high intensity interval training ?
Try this work out:
- Burpees x 30sec
- Rest x 30secs
- Planks front and both sides each x 30sec
- Rest x 30secs
- Walking forward lunge x 30sec
- Rest x 30sec
Rest x 2 mins and repeat the circuit x 3.
You can mix and match different exercises in place of the burpees, planks and lunges when these start to feel easy.
Eg- squats, push ups and box jumps
You get the idea…
As always, start your work outs with a WARM UP
Do light cardio for 5-10 minutes to get blood circulating and tissues ready. Eg- slow jog, cycling
Do some dynamic stretches.
Finish with a cool down of static stretches:
Shoulders- hug yourself (show yourself some love AND stretch the back of your shoulders)
Neck-tilt head to the side
Hamstrings
Quadriceps
Calf
Hip Flexors
Groin
Spinal Twists
When it gets nice outside, what about RUNNING ?
The right type of running specific to volleyball can help increase leg strength and vertical leap.
Focus on short sprints with quick leg turnover.
Keep distance running under 3 kms.
You can also try interval runs.
Eg- Run 400m, Walk 400m, Repeat x 3
FINAL THOUGHTS
Everyone has the potential to be great.
Not everyone gets to see it, because they don’t put the required work in.
Get really good at the basics- passing, setting, hitting
THEN, get faster and stronger.
Small, daily effort will add up and over time you will see the rewards of your efforts.
Success comes with hard work.
Don’t give up. Stick with it ! You can do this !!