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VANDAL VOLLEYBALL
SUMMER 2007 - WEEK 8
Monday - July 9, 2007
General Warm-Up: See Warm-Up & Flexibility
Skill Development:
Agility Boxes (step or box 6-8" tall) -
Scissor Run - 2x8 sec (R/L)
Lateral 2 On/Off - 2x8 sec
Hop On/Off - 2x8 sec
Starts -
12 x 10-yd Get-Ups (20 sec rest between each rep)
Core Development (10 lb Plate) -
Sky Crunch x 20
Little Bigs x 15
Plate to Toe Crunch x 20
Little Bigs x 15
Seated Twist x 20e
Superwomen x 15
Strength Training:
Power Cleans 4x4
DB Upright Rows 4x6ea
Speed Squats 4x5
PB DB Bench 4x6
Pullups 3x4
Russian Leans 3x4
Super 8 10x
Conditioning:
8 x Square Drill (4 R/L - 20 sec rest between each rep)
8 x Triangle Drill (3 R/L - 20 sec rest between each rep)
6 x 10-yd Shuttle (3 R/L - 20 sec rest between each rep) - 5-yd between cones
2 x 15-yd Suicide (5 & back/10 & back/15 & back)
Cool-down & Stretch
Tuesday - July 10, 2007
General Warm-Up: See Warm-Up & Flexibility
Jump Training:
Cone Hops (1) -
Forward/Back Hops x 10 (all individual jumps)
Lateral Hops x 10 (all individual jumps)
Lateral Hops - 2x10 (repetitive jumps)
Barrier Hops (8) - place 8 objects (10" tall) in a line with 3 feet
between them
2 x Single-Leg Forward Hops (R/L)
4 x Double-Leg Forward Hops
4 x Double-Leg Lateral Hops (2 R/L)
Ground Based Plyometrics -
Vertical Jump x 10 (all individual jumps)
Vertical Jump - 2x5 (repetitive jumps)
Jump Tuck x 10 (all individual jumps)
Jump Tuck - 2x5 (repetitive jumps)
Standing Long Jump x 5 (all individual jumps)
Standing Long Jump x 5 (repetitive jumps)
Out & Up Jumps x 5
Side-to-Side Bound - 3x20-yd
Box Jumps -
Approach Jump-to-Box x 20 (3-step approach jump/land on box) - 30" maximum
Explosive Step-Up - 2x5e (18" box)
Cross-over Box - 2x5e (12" box)
Cool-down & Stretch
Wednesday - July 11, 2007
General Warm-Up: See Warm-Up & Flexibility
Skill Development:
Med Ball Throws (6-8 lb) - See Website for Description
½ Squat Thrust Vertical x 5
½ Squat Thrust Horizontal x 5
Cannon Ball x 5
Back Overhead x 5
Core Development (6 lb Med Ball) -
Wood Choppers x 5
3-way Sit-Up x 20
Around the World x 5e
Reach Up x 15
Diagonal Twist x 5e
Little Bigs x 15
Strength Training:
Hang Snatch 4x5
Barbell Clean, Squat, Press 4x5ea
DB One Leg Squat 4x5ea
Clean Pull 4x5
Plate Raises 3x8
Wood Choppers 3x6
8 x Court Suicide - #1-4 under 36 sec/#5-8 under 38 sec (1 min rest between
each rep)
* Each repetition consists of starting on the baseline of a basketball court and
running to the near free-throw line and back, mid-court and back, far free-throw
line and back, and far baseline and back.
Cool-down & Stretch
Thursday - July 12, 2007
General Warm-Up: See Warm-Up & Flexibility
Skill Development:
Speed Ladder -
2 x 2 feet/hole (Lead R/L)
2 x Lateral 2 feet/hole (R/L)
2 x Icky Shuffle
2 x Scissor Run (R/L)
2 x Ski Hops
Starts -
10 x 10-yd Lateral Get-Ups (5 R/L - 20 sec rest between each rep)
Core Development (Ground Based) -
Alternating Pikes x 10e
Face Down Plank x 25 sec
Sit-Ups x 25
Right Plank x 25 sec
Elbow to Knee x 20e
Left Plank x 25 sec
Reverse Crunch x 20
Strength Training:
Hang Clean 4x3
DB Push Press 4x5
Back Squat 4x6
DB Bench 4x6
Alt. Pulldown 4x6ea
Single Leg Curl 3x6ea
Super 8 10x
Conditioning:
20 x 40-yd - under 7 sec (20 sec rest between each rep)
Cool-down & Stretch
Friday - July 13, 2007
General Warm-Up: See Warm-Up & Flexibility
Jump Training:
Diamond Cone Hops -
Forward/Back Hops - 2x8 sec
Lateral Hops - 2x8 sec
Box Jumps -
Jump-to-Box - 2x12 (maximum 28" height)
Lateral Jump-to-Box - 2x10 (10 R/L - maximum 24" height)
Depth Jump-to-Box x 15 (18" height to 18" height)
Ground Based Plyometrics -
1-Step Block Jump x 10 (5 R/L - all individual jumps)
1-Step Block Jump - 2x10 (5 R/L - repetitive jumps)
Speed Hops - 3x10 (repetitive bounding off ball of foot for maximum height)
3-Step Approach Jump x 15 (all individual jumps)
Vertical Jump + Standing Long Jump + Side-Side Bound - 3 x 5/3/10
Upper Body Plyometrics -
Seated Chest Pass - 3x10 (8 lb Med Ball)
Seated Overhead Pass - 3x10 (6 lb Med Ball)
External Rotation Throw - 2x10e (1 or 2 lb Med Ball)
Cool-down & Stretch
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