2013 Summer Workout Program

2013 Summer Workout Program

"I've always believed that if you put in the work, the results will come. I don't do things half-heartedly. Because I know if I do, then I can expect half-hearted results."

~ Michael Jordan

Summer Workout Commitment

I, ______, commit myself to the Green High School Girls’ Volleyball Summer Workout Program. I will follow this program to help better my strength and health, so I can be a contributing team member, for the 2013 volleyball season.

I, ______, understand that participating in this workout program I am guaranteeing that all the information filled out in this booklet is truthful and accurate. If I am unable to work out during the week (i.e. family vacation, illness, injury, etc.), I will provide my reasoning in the allotted page, “Excuse for Not Working Out” page in the back of the booklet.

Thank you in advance for your dedication to the Green Girls’ Volleyball program.

Good Luck,

Coach Pafford

______

Players Signature

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.

~Vince Lomardi

Plyometrics Drills

Warning!

Plyometrics can be very stressful on joints and ligaments

Use a padded surface like carpet or use padded insoles in your shoes to help absorb stress on body.

The Drills

No Arm Hops A very intense series of hops. No arm hops help to increase explosiveness within calf and hip flexor muscles. Description: *Place hands on head *Begin by jumping up and lifting legs upward *Lift legs up until they touch chest, explode legs downwards until legs touch the ground.

Laundry Jump Enhances the explosiveness of lateral movements, especially cutting ability and high velocity change of directions.

Description: *Begin by using a cone, paper bag, or some other break-away object at and elevated level 8 to 24 inches high *Jump laterally over object *Strive to jump as high and far as you can back and forth over object

Rim Jump Introductory low intensity plyo. Works the muscles needed for vertical jumping explosively.

Description: *Rim jump is a simple jumping exercise utilizing a backboard or other high object *Begin by jumping up in a maximal static jump reaching for the highest point with one hand *Alternate hands

Ankle Hop Perhaps the simplest and safest of all plyometric exercises. Ankle hops emphasize the calf muscles exclusively.

Description: Jump upwards using calf muscles only Use full upward range of motion

Split Leg Hop Helps to improve single leg explosiveness. Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body's muscles explosively. Description: *Split leg hop is a simple bounding exercise that uses an exaggerated motion *When landing have leg in near 90 degree angle *Strive for maximum distance and height

Double Leg Hop Similar to single leg hop but less stress is placed upon body. Description: *Use illustrations for reference on how to do double leg hop *Strive for maximum distance when doing this exercise

Accelerations Accelerations consist of running at ¾ of maximum sprint speed then accelerating to max speed and then back to ¾ speedDescription: Begin by sprinting at ¾ maximum speed, accelerate to full speed As soon as full speed is hit slow to ¾ speed and repeat Each time full speed is hit equals 1 rep

Backwards Throw
Description: Grasp plyo ball, fill old basketball with water(5lbs) or use sandbag (5lbs), grasp with both hands Begin by squatting over, use a short counter movement before initiating throw Throw ball upwards and or backwards
TUESDAY, THURSDAY, SATURDAY
Polymetric Exercises
Intensity / Easy / Medium / Hard
No Arm Hop / 0 / 1 / 2 / Sets
0 / 10 / 10 / Reps
Laundry Jump / 1 / 2 / 3 / Sets
15 / 15 / 15 / Reps
Split Leg Hop / 0 / 1 / 1 / Sets
0 / 30 yard / 30 yard / Reps
Double Leg Hop / 2 / 0 / 0 / Sets
15 / 0 / 0 / Reps
Single Leg Bounding / 1 / 1 / 2 / Sets
30 yard / 30 yard / 30 yard / Reps
Power Skip / 1 / 2 / 2 / Sets
30 yard / 30 yard / 30 yard / Reps
Rim Jump / 2 / 1 / 0 / Sets
10 / 10 / 0 / Reps
Ankle Hop / 3 / 0 / 0 / Sets
20 / 0 / 20 / Reps
Accelerations / 1 / 2 / 3 / Sets
5 / 5 / 5 / Reps
Backward Throw / 1 / 2 / 3 / Sets
10 / 10 / 10 / Reps