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Summer VB training and workouts
by posted 06/02/2020

Keeping in shape during the summer is crucial to coming into tryouts feeling fresh, strong, and healthy.  Training well and training intensely during the off season can pay off in dividends in both performance and injury prevention.  Cross training is a wonderful way to help, and below you will find a small variety of workouts and ideas to get you going.  If you enjoy a particular activity, go ahead and use this type more often, but please keep in mind that the most beneficial programs incorporate a variety to keep all of your body engaged and to keep your mind from getting bored. The below workouts are suggestions. 

1. This is what was asked of me during the summer when I was a college athlete: strength training - lift weights and keep a record of progress; cardio - 10- 25 yd sprints, 20 sec rest in between, 10- 75 yd sprints with 30 seconds in between, 10- 50 yd sprints. 10 minutes of jumprope and agility exercises.   

 

2. Agility exercises: https://www.stack.com/a/agility-drills-with-wisconsin-volleyball    https://www.theartofcoachingvolleyball.com/agility-exercises-for-volleyball-players/   

   https://www.youtube.com/watch?v=_oJRFrj_gVc

 https://www.youtube.com/watch?v=67XP-AekUoA

https://www.youtube.com/watch?v=mmuDwer1j1U

 

3. Plyometrics and agility - https://www.youtube.com/watch?v=4taYjKlmihU  

   https://www.youtube.com/watch?v=VKNfgwpmvTU    

 

4.  HIIT workouts: https://www.youtube.com/watch?v=UsgUp3ldIys  20 min lower body

https://www.youtube.com/watch?v=Spc5yl47h1Y  10 min cardio

https://www.youtube.com/watch?v=hGOYxik3oeE  Abs

https://www.youtube.com/watch?v=1iMn9L6SIsw 15 min upper body

https://www.youtube.com/watch?v=CYD7f5b_qj4 20 min full body  

https://www.youtube.com/watch?v=2VddmgquB88  4 min arms

 

5. Tik Tok dance party workout https://www.youtube.com/watch?v=SoRmqE7A_IE  

 

6. Band workouts  

    HIIT lower body https://www.youtube.com/watch?v=fi1xKe0W4r4

    30 min lower body https://www.youtube.com/watch?v=y-nbg7vNkcY

    30 min full body https://www.youtube.com/watch?v=8fMAFcy1p_o


 
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