From: "Top Things Female Athletes Can Do to Prepare For Season: Volleyball At Home!" Check it out, ladies! There are a number of things you can do to improve your athletic ability. 1. Jump Training - Its a specialized training that is aimed at improveing your vertical and horizontal jumping ranges. As a hitter you will need to be able to get yourself in the air. Jumps include reps of: Tuck Jumps, Squat Jumps, Burpees, Cone Jumps *side to side*, Cone Jumps *forward and back*, Bounding, High Knee Skips, and Dot drills. 2. Weight Training - If you have at home weights thats great, if not you can use things from around the house. I.e. Fill empty milk jugs with water and use as weights. 3. Speed Training - Make sure you will be able to keep up once volleyball starts again. Do a series of speed work outs. *Recommended* -Do a 60 foot sprint. -Do a 60 foot Butt-kicker. -Do a 60 foot sprint. -Do a 60 foot High Knee run. -Do a 60 foot sprint. -Do a 60 foot Grapevine. -Do a 60 foot sprint. -Do a 60 foot High Knee Skip. -Do a 60 foot sprint. -Do a 60 foot Backwards run. -Do a 60 foot sprint. -Do a 60 foot lunges. -Do a 60 foot sprint. Do these back to back with no break going full speed. Now stop and take a break. Do once or twice more depending on the shape you are in. 4. Endurance Training - The worst thing you can do is run out of juice half way through the match. Go for a jog everyday for at least 20 minutes. Or swim laps for at least 20 minutes.
Posted on: Mon, 08 Jul 2013 16:18:15 +0000
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