Conditioning program

Council Rock North Volleyball Conditioning

Summer 2006

Varsity Coach- Kinsey Finn

Coach- Lisa Stark

Conditioning should be completed 2-3 times a week. Some of the exercises listed below could be done 4 times a week. Remember, the better shape you are in, the better you will be during season, and the better you will be as a TEAM. Good luck, be safe (remember to always drink plenty of fluids and workout during the cooler times of the day; early morning or late evening), and HAVE FUN!! It is always fun to workout with a friend to help keep you motivated.
If you ever feel pain or extreme exhaustion, drink plenty of water and seek medical assistance if your pain doesn’t go away or you feel faint.
The more volleyball you can play over the summer the better. Peppering can ensure almost 1,000 touches. So grab a ball and head to the beach or your backyard! There are many tournaments for juniors on the beach and on the grass.
Doubles grass tournaments dates and locations can be found at www.eastcoastvolleyball.com
Doubles beach tournaments dates and locations can be found at www.GreatAmericanVolleyball.com
(Varsity players should play in AA level and JV players should play in A level )

Warm-up- choose any of the following and complete for 5-10 minutes. Stretch before beginning the exercises.

1.Jogging (pavement or sand)

2. Jump rope

3. Bike

Jump Training- in order to increase your vertical and become a stronger hitter, jump training should be completed two to three times a week during the summer time. You may choose to incorporate into your workouts or do it separately. ( 3 sets of 15-20 each, choose 4 per session) You may build up the numbers as you increase in strength

Box jump (side jump over a crate, box, or a small cone)
High knees
Jump squats
Deep seated squats
Approach jumps
Block jumps

Sprints-very important for change in direction during volleyball! (choose 2 per session)

Sprint Intervals (8-10 50m sprints) you may do with jogging during warm-up or separately. (example: 1 min jog, 25 second sprint. Continue until finished with reps)
Short distance sprints- quick turn sprints can be done with two cones or any two objects set about 10 feet apart.
40 yd. dash
Suicides-in gym if possible touching all volleyball lines each volleyball line with a turn back to end line.

Abs (CORE) -crunches should be completed at least 4 days a week (250-300 a day) to ensure a strong core. Your core is crucial because it is the center of all of your movements. 30 times for each exercise.

regular crunch
regular crunch with legs straight in the air
regular sit-ups (you may have someone hold your feet or use an object to hold your feet)
crossover oblique ( bent legs, one leg on top of the other, opposite elbow touching opposite knee)
bicycle crunch
scissors (crisscross legs straight out over and under while your hands are supporting your lower back)
butterflies (same as above but your legs are going back and forth in a short up and down motion)
basic crunch with medicine ball
planks ( start with one minute and build up to 2 min)
knee raises

Cardio-In order to have endurance and stay in shape, you should be exercising at least 30 min. a day.

Playing Volleyball (play as much as you can!)
Running
Biking
Rollerblading
Elliptical machine (many gyms have these)
Swimming
Bleacher runs (North stadium)

*All exercises should be completed in a 45min-60 min session of conditioning.

*Conditioning can be done at home, at the gym, and at the beach courts located at CR North and CR South. Be resourceful!!

* If you have any questions please feel free to contact us by email Click here to email Kinsey or Click here to email Lisa or by phone at 631-786-2047 (Kinsey) 215-860-888 (Lisa)