MAC Volleyball
15U/16U/17U
This workout program consists of 2 phases; warm up and work out. The warm up is designed to integrate the nervous system with the entire body. If done properly, athletes should be sweating at the end of the warm up as a sign that they have adequately prepped the muscles, joints and nervous system to perform new or repetitive patterns.
The Workout is broken into 6 fundamental movements done in isolation. This is designed to have the muscles joints challenged in a corrective movement pattern to develop joint durability and total body symmetry. When completed as in ISOMETRIC (holding) exercise athletes will develop the strength and stamina of the muscle systems to withstand repetitive patterns performed in sport.
Our recommendation is to complete the warm up before each practice. As for the workout, it can be completed within the practice schedule with the cues and looks fors provided.
Warm Up
Assign one exercise to each athlete.
Stationary Movements
›Toe Grab Oscillation
Start in Kneeling position (Shoulder Width)
Move to half kneeling position
Grab toes and begin pulling up on the toes
Push knee forward as toes are pulled up
›Adductor Stretch
Start in Kneeling position (Shoulder Width)
Lift leg to the side
Square hips and lean pelvis toward front heel
›Thoracic Mobility (In Child Pose)
Start in Kneeling position (Shoulder Width)
Sit hips back towards heel and place hands in front of knees on the floor
Grab the base of the neck
Rotate elbow to ceiling and open chest (keep hips stable)
Rotate elbow back to opposite elbow
Movements from Service to Attack Line
›Walking Knee Hug
Start in Athletic position (Shoulder Width)
Grab shin and pull knee to chest
Maintain straight knee on balancing leg
Step forward and repeat of opposite leg
›Walking Heel to Glute
Start in Athletic position (Shoulder Width)
Reach and grab shoe laces
Pull heel to glute and knees together
Bring up opposite arm into running position (hand to cheek)
›Knee Hug + Heel to Glute + World’s Greatest
Start in Athletic position (Shoulder Width)
Complete the above exercises
Step forward into lunge position
Place both hands inside front foot and straighten back leg (“base position”)
Lift hips and straighten both legs with heels down
Lower to base position and rotate inside elbow to same side heel
Return to base position and rotate hand and chest to ceiling
Return to base position - step through to opposite side and repeat.
›Lunge with Arm Wave
Start in Athletic position (Shoulder Width)
Step forward into lunge position
Raise hands up and back
Open chest and glide hips forward as hands continue to move back.
Muscular/Neural Primer - Repeat x 2
›Plank - 30 sec
›Spider Crawl - Hip Mobilizer - 20 seconds
Lift the right foot to the outside of the right hand, hold for 1 sec and return. Repeat on the left. Continue to alternate for 5-8 repetitions per side.
›Jumping Jacks - 10 seconds
Perform a normal jumping jack pattern with arms and fingers completely extended.
Locomotion:
Week 1 / Week 2 / Week 3 / Week 4•Running (F/B)
•Shuffle (LAT)
•Shuffle to Base (LAT)
•Crossover to Base (LAT) / •Running (F/B)
•Shuffle to Base (LAT)
•Shuffle Reaction COD
•Crossover to Base (LAT)
•Crossover/Shuffle/Run / •We Coach
•Carioca (F/LAT/TV)
•Skipioca (F/LAT + Hi/Low)
•Skuffle (F/LAT+ Hi/Low)
Crossover to Base Return(LAT ) / •Carioca (F/LAT + Hi/Low)
•Skipioca (TV + Hi/Low)
•Skuffle (TV+ Hi/Low)
Crossover to Base Sprint (LAT )
FWD/F = ForwardB = BackwardLAT/L = Lateral TV = Transverse (circular) COD = Change of Direction
WATER BREAK
These exercises can be completed in a circuit format (stations 1-6) with 3-4 athletes at each station/per team, or completed at a group depending on the space available.
Beginning Sets/Reps: Week 1- 30 seconds, Week 2 - 35/40 seconds, Week 3 - 40-45 seconds
Exercise / Coaching Cues / Exercise look for…1. Wall Sit / 1. Push Knees Apart / 1. Hips Below Parallel
2. Lower Through Mid Foot / 2. Torse Upright (hips/Shoulders on wall)
* for more intensity - Add Partner Oscillation
2. Push Up Plus / 1. "Twist Jar" and Pull Shoulders together / 1. Straight Line from Head to Heels
2. Push Up through Shoulders/Scapula / 2. Watch for hip drop
* for more intensity - Add a single leg raise to increase rotational stability
3. Split Squat / 1. Lowerstraight down. Knee off of floor / 1. 90 degree at Knees/Hips
2. Keep knees in line with toes / 2. Straight Line from Head to back knee
* for more intensity - Add Partner Oscillation
4. Glute Bridge / 1. Widen Knees outside Shoulder Width / 1. Straight Line from Head to Knees
2. Push through Heels NOT Toes / 2. Watch for extension in lower back
*for more intensity - Add a leg lift (while maintaining hip position)
5. Side Plank / 1. Push Hips as high as possible / 1. Hips maintain Equal Height for 30 Sec
2. Pull support shoulder (under your body) / 2. No Rotation in Hips
*for added intensity - Add a “snap through” where the athlete rolls from right to left with no loss in hip position
6. Push Ups / 1. "Open the jar" - Pull elbows back / 1. Start on Toes to lower body, shift to knees
2. Maintain Head to Heel Alignment / 2. Watch for lower back extension in up/downward phase
*for added intensity - Add a single leg raise to increase rotational stability
WATER BREAK