Scott’s May Volleyball Challenge for the 12-14’s
We want to be ready to jump full energy into team practices in a couple of weeks. I break “At Home Volleyball” into four areas:
Challenge #1: 5/5
- Skill building with a sense of pace/speed and reward. In 60 second or 1 minute intervals, count how many:
Bumps against a wall
1ft. sets against a wall
Longest set in feet/inches
Longest serve in feet/inches
Largest vertical difference as measured by approach touch height minus standing reach.
Email the results back to me on Thursday and Saturday by 7pm and the overall top three players earn $10 gift card from Starbucks. We will hold this contest until the season re-starts. You will be competing against the 12, 13, and 14 year old players.
*Challenge #1 Winners:
Jessie (14HP) overall score of 270
Alexa (12 Storm) overall score of 270
Katie (13HP) overall score of 265
Based on the all the entries, the following are our average scores for each category-
60 seconds of bumps: 74
60 seconds of sets: 120
Longest set: 28 ft
Longest serve: 60 feet
Biggest vertical difference: 18 inches.
Challenge #2: 5/9- same as #1
*Challenge #2 Winners:
Jessie (14HP) & Alexa (12 Storm)
Challenge #3: 5/14
New training challenge– how long does it take you to climb the ski hill at Four Lakes in Lisle?
The ski hill is located a little northwest from the Edwards gym.
The winners for Thursday’s challenge are
Ava (13HP) 391 total points
Katie (13HP) 319 total points
Challenge #4: 5/18
Challenge #4 Winner:
Maya (14HP) 50 seconds
See more from Scott’s Challenges…
- Motivational / time management resulting in SMART goals. YOUTUBE has some great content:
-Denzel Washington’s life advice will leave you speechless
-Setting SMART goals: how to properly set a goal
-Michael Jordan’s Top 10 Rules for Success
-Volleyball positions explained: how to choose your volleyball position
-The Last Lecture by Randy Pausch-achieving your childhood dreams
I would like you to work as a team parent / player to put down a set of goals. You can share with me and get feedback or keep private. This might be a surprisingly rewarding experience. I have done with my daughters while they were playing and other players with our club. Working a full-time job and building two new houses, earning an MBA, teaching Quantitative Analysis as an adjunct, and coaching volleyball- staying organized can produce un-expected results. - Physical Fitness: I recommend keeping things simple as jumping rope in one minute intervals (alternating between two feet jumping moving on to alternate feet), riding bicycles, and walking a couple of miles alternating between fast walk and slow walk. I have copied a workout recommended by Marie Zidek at the end of this letter.
- Video study: Using YOUTUBE, watch the older IPV players game video, college games, and some drill videos. A couple of my favorites:
-Six ways to practice volleyball at home-Victoria Garrick
-10 solo volleyball drills to try at home
-AVCA video tip of the week: drills for platform control
Marie Zidek’s proposed workouts
At-Home Volleyball Workout Day 1:
Bodyweight Strength and Conditioning
What you’ll need: Table or chair, towel/t-shirt/broomstick (something you can make a straight line with)
Warm-up (3 rounds) 1. High knee hugs 10 reps each leg 2. Bodyweight squats 20 reps total 3. Hip bridges 20 reps total 4. Plank 1 minute total 5. Jumping jacks 20 reps total 6. Split squat hold 30 seconds each leg
Bodyweight strength and conditioning (3 rounds) 1. Bodyweight squats 20 reps total 2. Push-ups 10 reps total 3. Alternating forward lunges 10 reps each leg 4. Tricep dips 10 reps total 5. Squat-press-stand 10 reps total 6. Deficit push-ups 10 reps total 7. Single leg squats 10 reps each leg 8. Prone shoulder Y-cuffs 20 reps total 9. Prone shoulder T-cuffs 20 reps total
Day 2: Jumping, Stability And Agility
What you’ll need: Table or chair
Warm-up (3 rounds) 1. Toe to heel walks 20 steps total 2. Laying hip rotations 10 reps each direction 3. T-kicks 10 reps each direction 4. Bulldog kickers 10 reps each leg 5. Sumo squat with arm circles 10 reps total 6. Half skips 20 reps each leg 7. Complex stretch 5 reps each leg *High knee to lunge to twist to elbow tuck to hamstring stretch 8. Ankle flips 20 reps total (10 – break – 10) 9. Skaters 20 reps total 10. High knees 30 reps total 11. Butt kickers 30 reps total 12. Hackysack kicks 10 to 20 reps total 13. Single leg calf raises 10 reps each leg 14. Inchworm 10 reps total 15. Tuck jumps 10 reps total
Jumping (3 rounds) 1. Jump landings 10 reps total 2. Double leg hops 20 reps total *1 set of back to front, 1 set of side to side 3. Single leg hops (back to front) 10 reps each leg *1 set of back to front, 1 set of side to side 4. Split jumps 20 reps total 5. Stutter step to stick 20 reps total 6. Jump landing to jump 10 reps total 7. Split squat jumps 20 reps total 8. Meter block jumps 10 reps each direction 9. Burpee to block jump 10 reps total
Cool down (1 round) 1. Quad stretch 30 seconds each leg 2. Wide leg stretch 30 seconds each leg 3. Soleus stretch 30 seconds each leg 4. Figure-4 stretch 30 seconds each side 5. Hip flexor stretch 30 seconds each side 6. Laying figure-4 30 seconds each side 7. Calf stretch 30 seconds each calf
Day 3: Full Body Strength
What you’ll need: Backpack filled with books or something weighted, towel or t-shirt, table or chair
Warm-up (3 rounds) 1. Hip bridges 12 reps total 2. Side plank 30 seconds to 1 minute each side 3. Calf raises 20 reps total 4. Towel over and backs 20 reps total 5. Russian twists 20 reps total 6. Towel overhead squats 20 reps total 7. Around the world lunges 10 reps each leg *1 rep = front lunge, lateral lunge, reverse lunge 8. Push-ups 10 reps
Lower & upper body strength (3 rounds) 1. “Kettlebell” backpack swings 20 reps total 2. Squat to overhead press 20 reps total 3. Squat to single-arm press 10 reps each arm 4. Single leg RDL to press 10 reps each leg 5. Weighted push-up negatives 5 reps total 6. Single arm “dumbbell” row 10 reps each arm
Core strength (3 rounds) 1. V-crunch weighted situps 10 reps each leg 2. Side stars 6 reps each side 3. Mountain climbers 20 reps each side 4. Modified superman (bird-dogs) 10 reps each side 5. Russian twists to overhead press 20 reps total
Day 4: Agility and Conditioning
What you’ll need: Backpack filled with books or something weighted, two towels or t-shirts
Warm-up (3 rounds) 1. Weighted squat circles 10 each direction 2. Reverse crunch 12 reps total 3. Forearm rocking plank 30 seconds each *1 set of back to front, 1 set of side to side 4. Side lying open and close 10 reps each arm 5. Spiderman stretch 6 reps each leg 6. Arm circles w/ hamstring stretch 5 reps each leg 7. Inchworms 10 reps total 8. Ankle flips 20 reps total 9. Half skips 10 reps each leg 10. Full skips 10 reps each leg
Agility and conditioning (3 rounds) 1. Front and back line hops 25 reps total 2. Lateral line hops 25 reps total 3. Single-foot front and back hops 20 reps each leg 4. Single-foot lateral line hops 20 reps each leg 5. Split hops 20 reps total 6. Four-square hops 10 reps total *1 rep = all four directions – repeat for both clockwise & counterclockwise 7. Four square hops with pattern 10 reps total 8. Lateral “cone” shuffles 25 reps total 9. Broad jumps 10 reps total 10. Squat to max block jumps 10 reps total 11. Approach-block-transition 10 reps total 12. Meter block jumps 10 reps each direction *With transition and approach
Cool down (3 rounds) 1. Towel or dowel rotations 5 reps each direction 2. Up-down plank 20 reps total *10 leading with the right elbow, 10 leading with the left elbow