Train your anaerobic system! ***Free weights and medicine ball work ***Jump training to improve approaches and blocks ***Speed training—hill sprints, stair sprints, line drills, etc… ***Core work—planks, ab workouts, inch worms Increase your power! Improve your core! Basic Fitness Terms: *Power: The ability to perform an explosive movement in as short of time as possible. *Strength: The ability to produce force. *Speed: The ability to get from point A to point B as quickly as possible. *Coordination: The Ability to organize two or more movement patterns to achieve a specific movement goal. *Quickness: Reaction time and movement time in response to a stimulus. *Agility: The ability to stop, start, and change the direction of the body or body parts rapidly and in a controlled manner. Revised from for Volleyball” . “Conditioning Strength and conditioning Schultz’s Style Step off bleacher with one foot, stick landing, then jump. Eyes up Step off box with both feet. Stick landing. Rise up on toes Alternating leg box jumps Bulgarian lunge. Back foot rests on step. Squat and hold. Glute bridge bridge with one leg extended up or out Glute bridge with med ball Glute bridge with diagonal leg sweep. Fire hydrant with leg extended Hip circles: On all fours, rotate bent leg in a circle. Gluteus medius abductor with bands “Clam” Down dog split with knee drives Side step with bands Goblet hop Tuck jumps
Train your anaerobic system! ***Free weights and medicine ball work ***Jump training to improve approaches and blocks ***Speed training—hill sprints, stair sprints, line drills, etc… ***Core work—planks, ab workouts, inch worms Increase your power! Improve your core! Basic Fitness Terms: *Power: The ability to perform an explosive movement in as short of time as possible. *Strength: The ability to produce force. *Speed: The ability to get from point A to point B as quickly as possible. *Coordination: The Ability to organize two or more movement patterns to achieve a specific movement goal. *Quickness: Reaction time and movement time in response to a stimulus. *Agility: The ability to stop, start, and change the direction of the body or body parts rapidly and in a controlled manner. Revised from “Conditioning for Volleyball” . Strength and conditioning Schultz’s Style Step off bleacher with one foot, stick landing, then jump. Eyes up Step off box with both feet. Stick landing. Rise up on toes Alternating leg box jumps Bulgarian lunge. Back foot rests on step. Squat and hold. Glute bridge bridge with one leg extended up or out Glute bridge with med ball Glute bridge with diagonal leg sweep. Fire hydrant with leg extended Hip circles: On all fours, rotate bent leg in a circle. Gluteus medius abductor with bands “Clam” Down dog split with knee drives Side step with bands Goblet hop Tuck jumps
Back%20to%20Work%20handbook%202014.docx