Coastal Sharks Weekly Workout 2011 Season

Home or Gym Volleyball Workout Here !!

Home or Gym Workout Agenda

As with most workout programs please be sure to warm-up and stretch prior to starting the excersises.   Its very important to stay hydrated during the workout so be prepared. 

VERY IMPORTANT: Conclude each workout with stretching and hydration as well!!

 The workout should last no longer than 45 minutes.   Please conduct every Tuesday during the season.  During non-tournament weekends it's recommended that you choose one other time.  I recommend you choose to workout either Monday, Wednesday or Friday as well.

TORSO ROTATIONS (please get a small weighted workout ball) 5-8 pounds

  1. Start with the ball at the chest, elbows out with feet shoulder width apart with feet pointed outward slightly
  2. Rotate your body left and right while facing forward and be sure to release your trailing foot (prevent knee twist)
  3. Be aware not to over rotate your torso beyond 180 degrees to avoid back injury.
  4. FREQUENCY: 12 repititions (6 per-side)

EXTENDED TORSO ROTATIONS

  1. Continue same movements as above
  2. Extended weighted ball outward away from chest and and rotate torso while holding ball away
  3. FREQUENCY: 12 repititions (6 per-side)

GIANT CIRCLES

  1. Start with the ball at your waist with your feet shoulder width apart.
  2. Rotate the ball in circle, squatting as the ball moves toward the floor.
  3. Avoid locking knees keep core (stomach muscles) tight and keep back locked in.
  4. the body will follow the ball as it transitions upward until the ball is directly above your head with arms fully extended
  5. FREQUECY: 6 times each direction (full rotations).

WOOD CHOPS

  1. Start with ball above head, arms extended with elbows slightly outward.
  2. Core should be tight and begin squatting while lowering ball to the ground while fully extended in arms.
  3. Reverse motion and rise back to standing position.
  4. FREQUENCY: 6 times -

DIAGONAL WOOD CHOPS

  1. Same as above except lower and raise ball with a diagonal motion.
  2. FREQUENCY: 12 times - 6 over each shoulder -  EX: Lower to left foot raise up over right shoulder.

JUMP ROPE

Jump rope training can be performed with various types of jumping patterns and sequences.  This is a low impact training method that will help develop your quick foot movements, ability to get off the ground powerfully and coordinate hand and foot movements.  Gains are in endurance; both muscular and aerobic.

Start off slowly for (2) minutes per each (as weeks progress we will increase up to 5 minutes).  Please rest 1 minute in between.  DON'T DOG THIS!!!!  Our sport requires us to jump.   The average player during the course of a 5 set match will jump 300 times!!!   Imagine a tournament when you may play 12 games!  So I think its pretty important... don't you???

  1. 2 legged jumps
  2. 2 legged lateral jumps (skier)
  3. 2 legged slalom jumps (turn hips side to side)
  4. 1 legged Jumps   (Right then Left)
  5. Run in place
  6. High Knees - (Run In Place)
  7. Scissor - (move feet back n forth forward and back)
  8. Crossed legged - (Cross right over left then left over right)

GOOD WORK -  Feels good right??? 

Some players have asked about how to strengthen and make their swinging arms quicker -

These excersises require a resistance band -  I will bring one to practice to demonstrate

The following websites provide some information....

http://www.sport-fitness-advisor.com/resistance-band-exercises.html

Laughing   Mitch -   (See the teeth?)

 

GO SHARKS!!!