Volleyball 2016 Summer Packet

VOLLEYBALL 2016
SUMMER PACKET
TRAIN TO REIGN
Anthony Mack, MS, CSCS

SEU Strength & Conditioning Coach
Finally, be strong in the Lord and in His mighty power.

Ephesians 6:10
3/27/2016
Ladies,
As you are reading this you will find the contents of this packet has been created, designed and prayed over to
help take you to the next level as a Fire Athlete. It is very important that you stick with what is listed in this
packet over the summer break. The summer months are vital to our success in the fall. Failure to perform this
packet, will result in failure our first day back. Your individual discipline and heart will be shown over the
break. If you want to elevate to the next level, performance starts here.
In this packet you will find a calendar with a description of the workouts specific for that day. Simply locate
that workout in the designated section of the packet for the specific details pertaining to that days training. Each
segment of this packet is separated based on Strength Training, Conditioning, Warm-Up/Cool-down regiments.
Many of the exercises you come across are things we have done in the past, so there is a clear understanding of
what you are to perform while you are gone for the summer.
For the Weights workouts, you will see a workout card, which is pre-labeled for the lifts for each day (upper,
lower, full, etc). LOG YOUR WEIGHTS and monitor your progress. You should be able to perform each REP
CLEAN & UNBROKEN! REST THE PROPER WEIGHT TIMES!
Have a blessed summer and embrace the grind! If you need anything my contact information is below.
Remember to E.A.T.
EFFORT. ATTITUDE. TOUGHNESS
Coach Mack, MS, CSCS
321-987-3214
amack@seu.edu

TABLE OF CONTENTS
I) Calendar
II) Plyometric Workouts
III) Agility/Speed/Reaction Workouts
IV) Conditioning Workouts
V) Lifting Regiments
VI) Pre-Workout Mobility, Dynamic Warm-Up & Cool Down
May 2016
Sunday
Monday
Tuesday
2
FINALS
8
Lift #1
15
Lift #1
Lift #1
29
Lift #1
11
Lift #2
Lift #2
Lift #2
Saturday
FINALS
FINALS
12
13
19
Agil/Reac
& Speed
#1
25
Friday
Agil/Reac
& Speed
#1
18
24
Plyo #1
30
FINALS
17
Plyo #1
23
10
Plyo #1
16
22
3
FINALS
Wednesday Thursday
26
Agil/Reac
& Speed
#1
Lift #3
14
Conditioning
#1
20
Lift #3
21
Conditioning
#1
27
Lift #3
28
Conditioning
#1
th
th
31 Phase 1: ST-E + Develop: May 8 June 4
Plyo #1
Phase 2: EE + Strength: June 5th July 2nd

Phase 3: Reload: July 3rd July 9th
Phase 4: ES + Power: July 10th Aug 6th
June 2016
Sunday
Monday
Tuesday
Wednesday
Thursday
1
Lift #2
5
OFF
6
Lift #4
7
Lift #5
Plyo #2
12
OFF
13
Lift #4
14
Lift #5
19
OFF
20
Lift #4
21
Lift #5
OFF
27
Lift #4
Plyo #2
28
Lift #5
Lift #6
10
Lift #7
Lift #6
30
Lift #6
18
Conditioning
#2
24
Lift #7
11
Conditioning
#2
17
23
4
Conditioning
#1
Lift #7
Lift #6
29
Agil/Reac &
Speed #2
Lift #3
16
22
Saturday
15
Agil/Reac &
Speed #2
Plyo #2
26
Agil/Reac &
Speed #2
Plyo #2
2
Agil/Reac &
Speed #1
Agil/Reac &
Speed #2
Friday
25
Conditioning
#2
July 2016
Sunday
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
1
Lift #7
3
OFF
4
Independence
Day - OFF
10
OFF
11
Lift #8
OFF
18
Lift #8
OFF
25
Lift #8
Plyo #3
13
Lift #9
19
14
Agil +
MetCon
(VB Funct)
#4
20
Lift #9
26
Agil/Reac
& Speed
#3
21
Agil +
MetCon
(VB Funct)
#4
27
Lift #9
28
Agil +
MetCon
(VB Funct)
#4
th
th
31 Phase 1: ST-E + Develop: May 8 June 4
OFF
Conditioning
#2
Conditioning Lift Reload Conditioning

Reload A
B
Reload A
12
Agil/Reac
& Speed
#3
Plyo #3
24
Lift
Reload A
Agil/Reac
& Speed
#3
Plyo #3
17
Phase 2: EE + Strength: June 5th July 2nd

Phase 3: Reload: July 3rd July 9th
Phase 4: ES + Power: July 10th Aug 6th
15
Lift #10
22
Lift #10
29
Lift #10
9
Lift Reload
C
16
Conditioning
#3
23
Conditioning
#3
30
Conditioning
#3
August 2016
Sunday
Monday
Tuesday
Lift #8
Agil/Reac
& Speed
#3
Plyo #3
Wednesday Thursday
3
Lift #9
Friday
4
Agil +
MetCon
(VB Funct)
#4
Saturday
5
Lift #10
6
Conditioning
#3
10
11
12
13
Fall
Athletes
Report
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
PLYOMETRIC
WORKOUTS
PLYO WORKOUTS
PLYO # 1
Perform 5 Minutes of general cardio (treadmill, jog, bike row, elliptical, etc)
Perform Dynamic Warm Up Routine
Rest Approx. 60 seconds in between each set, and 2-3 minutes after every round.
Your Focus is on the quality of the movement and the POWER in the movement.
Week 1 May 10th
Box Jump 3x6
Ankle Hops 3x6
Depth Jump 3x6
Tuck Jump 3x6
Seated MB Twist Throw 3x6
Week 2 May 17th
Box Jump 3x6
Ankle Hops 3x6
Depth Jump 3x6
Tuck Jump 3x6
Seated MB Twist Throw 3x6
Week 3 May 24th
Step to Box Jump 3x6
Ankle Hops 3x6
Depth Jump 3x6
Tuck Jump 3x6
Rotational MB Throw 3x6 each side
Week 4 May 31st
Box Jump 3x6
Ankle Hops 3x6
Depth Jump 3x6
Tuck Jump 3x6
Rotational MB Twist Throw 3x6
Stair Hops (3-4 Flights of Stairs)
Perform 10 Minute Cool Down and Foam Roll after every workout.
PLYO # 2
Week 5 June 6th
Depth Jump to Squat Jump 3x6
S/L Lateral Box Jump 3x6 (each leg)
Skater Hops 3x6 (each leg)
Lateral Depth Jump 3x6
Stair Hops (3-4 Flights)
Week 6 June 13th
Depth Jump to Squat Jump 3x6
Skater Hops 3x6(each leg)
Week 7 June 20th
Depth Jump to Box Jump 3x6
Lateral Tuck Jump 3x6
Week 8 June 27th
Depth Jump to Box Jump 3x6
Lateral Tuck Jump 3x6

PLYO # 3
Week 9 July 13th
Box Jump to Depth Jump to Box Jump 3x6
Broad Jump 3x6
Approach Jump to Block (like a block in a game) 3x6
Week 10 July 20th
Broad Jump 3x6
Week 11 July 27th
180 degree Squat Jump 3x6
Skater Hops or Slide Board 3x6 (each leg)
Week 12 Aug 3rd
Box Jump to Depth Jump to Block 3x6
180 degree Squat Jump 3x6
Skater Hops or Slide Board 3x6 (each leg)
AGILITY/REACTION &
SPEED
WORKOUTS
AGILITY/REACTION & SPEED WORKOUTS

Agil/Reac & Speed #1 May 12th, May 19th, May 26th & June 2nd
Warm-up Regiment (5-10 minutes)
Over a 10 yard distance:
- Jog
- A-Skips
- B-Skips
- High Knees
- Butt Kicks
- Open Gate
- Close Gate
- Glute Kicks (Michael Jackson kicks)
- High Knee Pull
- Side Shuffle (both directions)
- Carioca (both directions)
- Lunge Walk w/ Reach
- Inchworms (walk feet to hands)
- Chicken Walk
- Quad Stretch w/ Reach
- High Kicks across body
- Single Leg Bounding
- Bound w/ Vertical
- Skii Bounding (2 feet together)
Phase 1: Agility Ladder Work
Perform the following exercises with QUALITY movement and control.

1) One foot in each x4
2) Two feet in each x4
3) Ikey Shuffle R. Leg lead x2
4) Ikey Shuffle L. Leg lead x2
5) Hop Scotch x3
6) Hop Scotch into Squat Hold x3 (squat hold for 2-3 seconds on outside of ladder)
7) Double Leg Hop x2
8) Ali Shuffle R. Leg lead x2
9) Ali Shuffle L. Leg lead x2
10) Double Leg Lateral Hop R. Leg lead x2
11) Double Leg Lateral Hop L. Leg lead x2
12) Backwards Shuffle R. Leg lead x2
13) Backwards Shuffle L. leg lead x2
14) S/L Bound over Ladder R. leg lead x2
15) S/L Bound over Ladder L. leg lead x2
16) S/L Bound w/ Vertical over Ladder R. leg lead x2
17) S/L Bound w/ Vertical over Ladder L. leg lead x2
18) Double Leg Bound over Ladder x2
Phase 2: Pro Agility Progression - There are 3 parts to the progression.
1. 5yd crossover Start with feet straddling the line and right hand touching it.
Crossover with left leg and sprint 5yd to the right. Perform exercise to both sides.
Perform 5 each side. Rest 30 seconds after each rep.
2. 5-10yd run - Start with feet straddling the line and right hand touching it.
Crossover with left leg and sprint 5yd to the right. Touch the line with right hand
and sprint 10yd to the left. Perform exercise to both sides.
Perform 5 each side. Rest 30 seconds after each rep.
3. 5-10-5 pro agility - Start with feet straddling the line and right hand touching it.
Crossover with left leg and sprint 5yd to the right. Touch the line with right hand and sprint 10yd to the
left. Touch line with left hand and sprint 5td through the start line. Perform exercise to both sides.
Perform 5 each direction. Rest 45 seconds after each rep. Complete each rep in < 5 seconds
Phase 3: Speed Work - 10yd Perfect Shuffle into 10yd Sprint

Start in a good athletic position. Keep weight on the inside ball of the foot. Push off the back foot and shuffle 10
yards then plant, turn and sprint 10 yards back to the start. Do not let you feet come together on the shuffle.
Your shuffle is quick, hips are low like you are ready to return/defend. Sprint through the 10 yard cone.
Perform 5 each side. Perform in < 6 seconds. Rest 45-60 seconds after each rep.
Phase 4: Cool Down & Regen (5-10 minutes)

Foam Roll and static stretch. Hold each stretch 30 seconds.
Agil/Reac & Speed #2 June 8th, June 15th, June 22nd, June 29th
Same as Agil/Reac & Speed #1
Phase 1: Agility & Reaction

1) Butterflies
Set Up: Set Up a square with each cone 10 yards apart and one cone in the middle of the square.
Perform: Start at the bottom right cone (see diagram above). You will face the same direction the
entire exercise. Sprint to the middle cone, shuffle to the top right cone, shuffle back left to the middle
cone, sprint forward, back pedal towards the middle cone, shuffle left to the bottom left cone, shuffle
back right to the middle cone, turn and sprint through the start cone.
Perform 5 each direction (10 total). Rest 30 seconds after each.
2) 360s
Perform: Start at the bottom right cone (see diagram above). Sprint to the top right cone, circle around
the cone in a clockwise fashion, turn and sprint to the top left cone, circle around in a clockwise fashion,
turn and sprint to the bottom left cone, circle around the cone in a clockwise fashion, turn and sprint
through the start cone.
3) Boomerang
Perform: Start at the bottom right cone (see diagram). Sprint 10 yards forward to the top left cone, cut
and sprint back to the start cone, backpedal to/around the middle cone, sprint back to the start cone,
shuffle (right leg lead) to the bottom left cone, plant and sprint through the start cone.
4) 3 Cone Wheel
Perform: Start at the bottom left cone (see diagram). Sprint forward 5 yards, back pedal 5 yards, sprint
around the top cone and through the last cone (see diagram above).
Phase 2: Speed Mechanic Wall Drill

For this drill, you will perform 4 sets, 30 seconds per drill, with a 60-second rest between sets in the plank
position.
Perform:
Stand facing a wall approximately 3 feet away
Extend your arms, lean to a 45-degree angle and place your hands on the wall
Tighten your core and hold a straight line from neck to ankles
Keep your feet hip-width apart, toes straight, and heels slightly off the ground
Keeping your back flat and your foot in dorsiflexed position, pull your right knee forward to 90 degrees
and briefly hold
Drive your right leg back to straight and place the ball of your foot on the floor
Repeat on opposite leg, continuing in a marching rhythm
Build up to a sprint in place with proper mechanics
Phase 3: Speed
1) Flyers
Set Up: Place 3 cones down in a straight line. There should be 10 yards in between cone 1 and cone 2,
place cone 3 down 20 yards after cone 2.
Ex: o
10yds o
20yds
o
Perform: Jog 10 yards to the second cone. As soon as you get to the second cone sprint to the 3rd cone
20 yards away. Walk back to the start. Rest 45 seconds (your walk back starts your rest time).
Perform 10 sprints.
2) Reaction Flyers
Set Up: Place 5 cones down in the following pattern (see below)
o
20 yards
o
Start Cone
5 yards between all 4 cones
o
o
o
The 3 bottom cones are all 5 yards apart from the start cone. Place the 5th cone 20 yards away from the
start cone.
Perform:
o
Start Cone
B
A
o
o
C
o
Start on the start cone. You will back drop/shuffle to the left cone & sprint to the start cone (A), then
back drop/shuffle to the right cone & sprint to the start cone (B), then back pedal to the middle cone and sprint
through the far end cone (C). Walk back to the start. Rest 45 seconds (your walk back starts your rest time)
Perform 10 total (5 each direction). Alternate starting to the left and right each set.

Agil/Reac & Speed #3 July 12th, July 19th, July 26th, Aug 2nd
Phase 1: Agility & Reaction

1) M Pattern
Perform: Start at the bottom right cone. You will sprint to the top right cone, shuffle with the left leg
leading to the middle cone, then pivot and shuffle to the top left cone with the right leg leading, pivot
and backpedal to the bottom left cone, turn and sprint through the start cone.
2) Hourglass
Perform: Start at the bottom right cone (see diagram above). Sprint to the top right cone, backpedal to
the middle cone, pivot and sprint to the top left cone, backpedal to the bottom left cone sprint to the
middle cone, cut and sprint through the start cone.
3) L Pattern
Perform: Start at the bottom left cone (see diagram). Shuffle (right leg lead) to the bottom right cone,
circle around the cone and shuffle left (left leg lead) back to the start cone, sprint forward around the top
left cone and sprint through the start cone.
4) Attack & Retreat
Perform: Start at the middle cone. You will face the same direction the entire exercise. Start with a
shuffle to the right, sprint forward to the top right cone, shuffle to the left, and back pedal back through
the middle cone in between the bottom two cones. Then shuffle right, sprint up, shuffle left through the
middle cone in between the two far right cones, backpedal to the bottom left cone, shuffle right, sprint
through the middle cone to the top of the grid in between the top two cones, shuffle left to the top left
cone, back pedal and then turn and sprint to the middle start cone.
Phase 2: Depth Drop Speed Drill

Set Up: Place a box or bench (or something elevate 18-24 that is stable), and a cone 20 yards away
from the box/bench.
Perform: Step on to the box/bench. You will step off the box (alternating which leg leads off the box
every rep). As soon as your foot contacts the ground you will immediately go into a 20 yard sprint.
Walk back as recovery. Rest 45 seconds to maximize power output (your walk back starts your rest
time).
Perform 10 Total (5 each leg leading). Perform in < 5 seconds
Phase 3: Defensive Position into Sprint

Set Up: Place two cones 20 yards away
Perform: Start in a defensive position and hold for 10 seconds then move to a drop foot and then sprint.
Walk back as recovery. Rest 45 seconds to maximize power output (your walk back starts your rest
time).
Perform 10 Total (5 each leg on the drop foot). Perform in < 5 seconds

Agil + MetCon (VB Funct) #4 July 14th, July 21st, July 28th, Aug 4th
Phase 1: General
5 Minutes of Jump Rope
Phase 2: Agility Circuit for Time
Set Up: Set up 3 cones 5 yards apart. Place a 4th cone 5 yards in front of the middle cone to make an
inverted T shape. Ex:
o
o
Perform:
Exercise 1: Start in the middle cone. Sprint forward to the top cone, then back pedal to the middle cone.
Repeat this pattern for 20 seconds continuous at game speed. Rest 45 seconds.
Exercise 2: Start in the middle cone. Shuffle to the left cone back to the middle cone, then sprint to the
top cone and back pedal to the start cone. Repeat this pattern for 20 seconds continuous at game speed.
Rest 45 seconds.
Exercise 3: Start in the middle. Shuffle to the right cone back to the middle cone, then sprint to the top
cone and back pedal to the start cone. Repeat this pattern for 20 seconds continuous at game speed.
Rest 45 seconds.
Perform the Circuit 4 times.
Phase 3: Sprint
5 x 20yd Sprint. Perform in < 4 seconds. Rest 20 seconds.
Phase 4: Anaerobic Gasser Interval Ladder

Perform:
Exercise 1: 300 yard shuttle in < 65 seconds. Set up two cones 50 yards away. You will sprint down
and back a total of 3 times (6 shuttles total). Rest 2 minutes
and back and end at the far cone (3 shuttles total). Rest 90 seconds
and back a total of 2 times (4 shuttles total).
Rest 3 minutes. Repeat Circuit.
You will perform the circuit twice.

CONDITIONING
WORKOUTS
CONDITIONING WORKOUTS
Conditioning 1
Over a 10 yard distance:
- Jog
- A-Skips
- B-Skips
- High Knees
- Butt Kicks
- Open Gate
- Close Gate
- Glute Kicks (Michael Jackson kicks)
- High Knee Pull
- Side Shuffle (both directions)
- Carioca (both directions)
- Lunge Walk w/ Reach
- Inchworms (walk feet to hands)
- Chicken Walk
- Quad Stretch w/ Reach
- High Kicks across body
- Single Leg Bounding
- Bound w/ Vertical
- Skii Bounding (2 feet together)
Phase 1 General Conditioning

5 Minutes of consecutive jump rope or rowing (if
accessible)
Phase 2 High Intensity Sprint

Repeat the following for 5 Rounds:
Round 1:
Incline: 7; Speed: 9mph
Sprint for 10 seconds, Rest for 30 seconds. Repeat
x5.
Rest 1 Minute.
Perform 10 KB Swings (swing to face, not
overhead)
Rest 90 seconds
Round 2:
Incline: 8; Speed: 9.5 mph
x5
Rest 1 Minute.
overhead)
Rest 90 seconds
Round 3:
Incline: 9; Speed 10 mph
x5
Rest 1 Minute.
overhead)
Rest 90 seconds
Round 4:
Incline: 10, Speed 10.5 mph
x5
Rest 1 Minute.
overhead)
Rest 90 seconds
Round 5:
Incline: 11, Speed 11 mph
x5
Rest 1 Minute.
overhead)
Rest 90 seconds
Phase 3 Finisher; Cardiac Output

10-15 Minutes of continuous, low-med intensity
(60% of MHR) of cardiovascular work on bike.
Phase 4 Cool Down: Static Stretch & Foam
Roll. 30 seconds per hold.
Conditioning 2
Same as Conditioning 1

accessible)
Phase 2 Agility
- Activity
1: Setup 9 cones in a square shape with 1

cone in the middle. Each cone should be 5 yards
away from the center cone.
EX:
- Start on the center cone. You will face the same

direction throughout the duration of the exercise
and work in a clockwise fashion. After each
specific movement, you will return to the center
cone. Start on the center cone and sprint to A, then
drop back to the center cone, sprint forward to B,
backpedal to center cone, sprint to C back drop to
the center cone, shuffle to E back to cone, back drop
to H, back to center, backpedal to G, back to center,
back drop to F, back to center, shuffle to D back to
center.
- Your aim is to work and finish the exercise
in 25-30 seconds. You will rest 60-90 seconds.
- Repeat 6 times. Be sure to start in opposite
directions. Work both sides 3 times
Phase 3 Anaerobic
Treadmill Ladder. Perform the following in
sequence.
0:00-1:00 Jog 6.0 mph
1:00-2:00 Jog 7.0 mph
2:00-3:00 Jog 8.0 mph
3:00-3:20 High Intensity Run 9.0 mph
3:20-4:00 Rest
4:20-5:00 Rest
5:20-6:00 Rest
6:20-7:00 Rest
7:00-7:20 High Intensity Sprint 10 mph
7:20-8:00 Rest
8:20-9:00 Rest
9:00-9:20 High Intensity Sprint 11mph
9:20-10:00 Rest
10:20-11:00 Rest
11:20-12:00 Rest
12:20-13:00 Rest
13:20-14:00 Rest
14:20-15:00 Rest
15:20-16:00 Rest
16:20-17:00 Rest
17:20-18:00 Rest
18:20-19:00 Rest
19:20-20:00 Rest
20:00-22:00 Slow Jog/Walk 3-5mph
(60% of MHR) of cardiovascular work on bike or
elliptical.
Phase 5 Cool Down: Static Stretch & Foam
Roll; Hold each for 30 seconds
Conditioning 3
Incline: 10; Speed: 11 mph

Sprint for 10 seconds
Rest for 30 seconds
x 8 Reps

accessible)
Round 4:
Set Treadmill Incline to 7, and Speed to 9.0 mph


Rest for 30 seconds
x 6 Reps
Round 1:
Round 5:

Rest for 30 seconds
x 12 Reps

Rest for 30 seconds
x 4 Reps
Round 2:

(60% of MHR) of cardiovascular work on bike,
elliptical, or treadmill.

Rest for 30 seconds
x 10 Reps
Round 3:
Phase 4 Cool Down: Static Stretch. 30 seconds

per hold.
Conditioning Reload A

Set Treadmill Incline to 7, and Speed to 9.0 mph
Round 1:
Rest for 30 seconds
x 10 Reps
Round 2:
Rest for 30 seconds
x 10 Reps
(60% of MHR) of cardiovascular work on bike,
elliptical, or treadmill.
Phase 4 Cool Down: Static Stretch. 30 seconds
per hold.
STRENGTH
WORKOUTS
Pre-Workout Mobility
Dynamic Warm-up
Cool Down
Regiments
Pre-Workout Mobility, Dynamic Warm-Up & Cool

Down
1) Pre-Workout & Post-Workout Mobility (5-10 minutes)
Foam Roll: 30 seconds each
Stretch Band x30 sec each
1) R/L Glute
1) R/L Hamstring
2) Low Back Region
2) R/L Leg Across Body
3) Upper Back Region
3) R/L Leg Opened Up
4) R/L Hamstring
4) R/L Quad Stretch
5) R/L IT Band
5) R/L Knee to Chest
6) Quads
6) R/L Hip Flexor w/ Quad
7) R/L Inner Quad/Groin
7) Childs Pose
8) R/L Calves
8) R/L Figure Four
2) Lifting Dynamic Warm-Up (10 minutes)

Upper x2 Rounds
Lower x2 Rounds
1) Cuban Rotations w/ stick x10
1) S/L Hamstring x10 each
2) Shoulder Rolls (forward & backward) x10 each
2) Bridge w/ Knee Drive x10
3) Chest Hugs x10
3) Ankle Wall Mobility x10 each
4) Inch Worms x5
4) Lateral Leg Swings x10 each
5) Bear Crawl (forward/back/lateral) x5 each
5) Forward Leg Swings x10 each
6) Deadbugs w/ 3 sec pause x20
6) Squat to thrust x10
7) Rotator Cuff Series x10 each

8) Divebombers x10
9) Downdog into lunge with twist x5 each
10) Bridge w/ Reach x10
7) Stick Overhead Squat x5

8) Stick Goodmornings x10
9) Lunge with twist towards knee x5 each
10) Lateral Lunge x5 each
3) Conditioning Dynamic Warm-Up (10 minutes)

Perform over a 20 yard distance
1) Jog 1x20 yards
2) A-Skip 1x20 yards
3) B-Skip 1x20 yards
4) Single Leg A-Skip 1x20 yards
5) High Knees 1x20
6) Glute Kicks (Michael Jacksons)1x20yd
7) High Knee Pull into Chest into Lunge 1x20yd
8) Elongated Backpedal 1x20 yards
9) Carioca 1x20 yards
10) Shuffle-Shuffle, Lunge-Lunge 1x20 yards
11) Leg Swings across body 1x20 yards
12) Leg Swings straight up/straight back 1x20yd
13) Quad Stretch with Reach 1x20 yards
14) Hamstring Stretch 1x20 yards
15) High Knee Pull into Lunge Walk w/ Reach 1x20yd
16) Inchworms (walk feet to hands) 1x10yd
ACL Prevention Work
17) Single Leg Bounding 1x10yd
18) Bound w/ Vertical 1x10yd
19) Skii Bounding (2 feet together) 1x10yd
20) Lateral Band Walk 1x10yd both directions
4) Cool Down (10 minutes)

Static Stretch: 30 seconds each
Stretch Band x30 sec each
1) Right and Left Hip Flexor
1) R/L Hamstring
2) Right and Left Glute Stretch (Figure-4)
2) R/L Leg Across Body (Abd.)
3) Right and Left Hamstring
3) R/L Leg Opened Up (Hip Add.)
4) Right and Left Quad
4) R/L Quad Stretch
5) Childs Pose (Spinal Flexion)
5) R/L Knee to Chest
6) Right and Let Calves
6) R/L Hip Flexor w/ Quad Pull

Volleyball 2016 Summer Packet

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Volleyball 2016 Summer Packet

Uploaded by

Copyright:

Available Formats

VOLLEYBALL 2016

Anthony Mack, MS, CSCS

Finally, be strong in the Lord and in His mighty power.

Phase 2: EE + Strength: June 5th July 2nd

Conditioning Lift Reload Conditioning

Phase 2: EE + Strength: June 5th July 2nd

AGILITY/REACTION & SPEED WORKOUTS

Phase 1: Agility Ladder Work

Perform the following exercises with QUALITY movement and control.

Phase 2: Pro Agility Progression - There are 3 parts to the progression.

Phase 3: Speed Work - 10yd Perfect Shuffle into 10yd Sprint

Phase 4: Cool Down & Regen (5-10 minutes)

Phase 1: Agility & Reaction

Phase 2: Speed Mechanic Wall Drill

Phase 4: Cool Down & Regen (5-10 minutes)

Phase 1: Agility & Reaction

Phase 2: Depth Drop Speed Drill

Phase 3: Defensive Position into Sprint

Phase 4: Cool Down & Regen (5-10 minutes)

Phase 2: Agility Circuit for Time

Phase 4: Anaerobic Gasser Interval Ladder

Phase 5: Cool Down & Regen (5-10 minutes)

Phase 1 General Conditioning

Phase 2 High Intensity Sprint

Phase 3 Finisher; Cardiac Output

Phase 1 General Conditioning

1: Setup 9 cones in a square shape with 1

- Start on the center cone. You will face the same

Phase 1 General Conditioning

Incline: 10; Speed: 11 mph

5 Minutes of consecutive jump rope or rowing (if

Set Treadmill Incline to 7, and Speed to 9.0 mph

Incline: 10; Speed: 12 mph

Incline: 10; Speed: 9 mph

Incline: 10; Speed: 13 mph

Phase 3 Finisher; Cardiac Output

Phase 2 High Intensity Sprint

Incline: 10; Speed: 10 mph

Phase 4 Cool Down: Static Stretch. 30 seconds

Phase 1 High Intensity Sprint

Pre-Workout Mobility, Dynamic Warm-Up & Cool

Foam Roll: 30 seconds each

Stretch Band x30 sec each

2) Low Back Region

2) R/L Leg Across Body

3) Upper Back Region

3) R/L Leg Opened Up

4) R/L Quad Stretch

5) R/L Knee to Chest

6) R/L Hip Flexor w/ Quad

7) R/L Inner Quad/Groin

8) R/L Figure Four

2) Lifting Dynamic Warm-Up (10 minutes)

1) Cuban Rotations w/ stick x10

1) S/L Hamstring x10 each

2) Shoulder Rolls (forward & backward) x10 each

2) Bridge w/ Knee Drive x10

3) Chest Hugs x10

3) Ankle Wall Mobility x10 each

4) Lateral Leg Swings x10 each

5) Bear Crawl (forward/back/lateral) x5 each

5) Forward Leg Swings x10 each