Conejo Crush Volleyball Club
Developing Players Since 2002
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Squats/Wall Sit
Keeping your back straight, bend your knees into a squat, being careful your knees never extend past your toes. Hold for 3o seconds for a wall sit; push up and return to a squat for 3 sets of 10X each.
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Lunges
Take a giant step forward and lower your back knee almost to the ground before next stepping forward with your back leg, continuously for 10 steps on each leg. Make sure your front knee never extends past your front toe; try to keep your back straight and your weight on your back leg.
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Split Jump Lunges
Alternating lunges but exploding out of your step position, bringing your back leg to the front while in the air. Do 3 sets of 10X on each leg.
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Squat Jumps
Start from a low squat and explode upward and forward for a series of 5 squat jumps; then rest and continue for 2 more series of 5 squat jumps. 2-3 Sets of 15 squat jumps.
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Line Jumps
Feet together, jump over a real or imaginary line 15X, trying not to rest at all during the 3 sets of 15. (rest in between sets)
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One-Legged Plyo Jumps
Find a step 12-18" high, and with one leg only, jump from a standing position to the step, 10X. Switch to the other leg. Three sets of 10; USE YOUR ARMS TO LIFT YOURSELF!
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Back Strengthener
Lie on your stomach with arms and legs stretched out above and behind you. Raise your left arm and right leg a few inches off the ground and hold for 2 seconds. Lower and raise your right arm and left leg a few inches off the ground and hold for 2 seconds. Repeat for a set of 10 on each side.
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Back Stretches
Sitting on your knees with your arms stretched out on the ground in front of you, curl up your back into a "cat stretch"; you should feel the stretch in your upper back, between your shoulder blades.
In a sitting position, cross your left leg over your straight right leg and push your left knee gently toward your body. You should feel the stretch in your hamstring and lower back.
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Stomach Strengtheners
On your elbows and toes, back, head and neck straight, hold in a "plank" for 30 seconds. Relax, again.
Sitting on your bottom, lift your legs and straighten your arms above your head to form a "V"; hold for 30 seconds and relax. Repeat.
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Remember, 2-3 times a week, every week, and you will see DRAMATIC results!
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EXPLOSIVENESS on the jumps is key; use your arms and explode from your heels. Land softly, cushioning your return to the ground with "soft" knees.
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Do you want to be a good player? Or do you want to be GREAT? (hint: 3X a week...)
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"People with goals succeed, because they know where they're going." Earl Nightingale
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