Junior Exercises
These exercises are designed to help you work on core strength, jump height and ball-contact technique.
Notes:
I will explain each exercise and then there is a suggested exercise plan at the bottom:
Notes:
- The technical exercises are there for you to practice, practice, practice. They are designed to work on basic technique until it is second nature.
- With the physical exercises, do what works for you and if it hurts in places it shouldn’t - STOP. I am not a trained exercise therapist, so these are my suggestions, you do them at your own risk.
I will explain each exercise and then there is a suggested exercise plan at the bottom:
Technical Exercises
Setting
Watch this video and practice the techniques she discusses for 15 minutes three times a week.
Remember ..
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Digging
Watch this video and practice the technique for 15 minutes, three times a week
Remember ...
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Ball skill challenges
For those of you who have volleyballs, here are some fun challenges to help you develop your skill level.
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Physical Exercises
Suggested Workout Plan
Do these sets between 2 and 3 times a week. Makes sure you set aside 45 minutes. You will need your phone to set a timer and a drink of water to keep hydrated.
- 20 seconds of mountain climber
- 20 seconds rest
- 20 jump squats
- 20 seconds rest
- 20 cross lunges
- 3 minute rest
- 20 plank leg raises
- 20 seconds rest
- 20 pelvis thrusts
- 3 minute rest
- 10 minutes practicing setting
- 3 minute rest
- 10 minutes practicing digging
- 3 minute rest
- 10 minutes practicing one of the skils drills