Printable Workout Volleyball Workout Plan Pdf
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Do 2 sets of the 10 week no gym workout 3 times a week with cardio 5 times a week and rest on the weekend.
Printable workout volleyball workout plan pdf. Sample training plan preseason week 1. A season long training plan will help coaches present skills in a systematic and effective way. Step with left taken at same time as ball is lifted. 7 consume mostly water and cut down on alcohol.
9 print meal plan template to keep you organized. Planning a volleyball training competition season there will be many different skills to teach players during the course of a season. 5 and backs x 7 15 each direction. Tina jasinowski alter girls boys varsity volleyball coach page 2 fundamental skills checklist serving lift palm flat and facing up lift the ball not higher than a ball width or two above head step small natural step with opposite foot right handers.
Begin in your volleyball ready stance at the center. This makes it ideal for muscle building. Here s a full body stretching routine to try after a workout or on your rest day. 6 print the 7 day workout plan below and do the workout.
Also before we get started you can download the pdf for the muscle gain workout plan. The volleyball workout routine is designed to build explosive legs and a strong core to leap above the net and power through the ball. Share on pinterest share on facebook share on twitter. Print pdf below for the home workout plan.
10 prep your meals. Warm up for your volleyball workout by jogging for 20 minutes then stretching your arms shoulders hamstrings hip flexors and ankles all the muscles you use most. Volleyball relies heavily on the ability to jump high and the strength to spike the ball down on your opponents with precision and. After each rep rest for 6 10 times as long as it takes you to complete the rep.
6 week workout program to build muscle please read this before you start. Workout routine dumbbells full body day 1. The volleyball workout plan takes 4 weeks to complete requires 4 days per week and requires a n intermediate skill level. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy.
Scroll below to see full instructions along with our printable pdf for the 7 day workout plan for home. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps.
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