More Volleyball Training

For more training tips, be sure to check out these links below...

    For hitting/attacking/spiking...

• Guide to spiking a volleyball (2 min.)
• How to spike a volleyball overview (2.5 min.)
• Gaining more control with your spiking (4 min.)

Falcon Volleyball Summer Conditioning

• For the week of July 8^th through July 14^th
  • Sit-ups—complete four sets of 25 (100 total)
  • Jump role—complete five sets of 1 minute
  • Shuttle run—time yourself and complete this five times
  • Wall sits—complete five sets of 30 seconds with 30 seconds rest in between sets
  • Squat jumps—complete ten sets of 10 pausing 30 seconds in between each set
  • Long distance running—jog, without stopping, for fifteen straight minutes
  • Sprints—complete ten 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of July 15^th through July 21^st
  • Sit-ups—complete four sets of 30 (120 total)
  • Jump role—complete six sets of 1 minute
  • Shuttle run—time yourself and complete this five times
  • Record your times and try to get faster on the evens—shuttle runs 2 and 4
  • Wall sits—complete five sets of 40 seconds with 30 seconds rest in between sets
  • Squat jumps—complete ten sets of 10 pausing 20 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete ten 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of July 22^nd through July 28^th
  • Sit-ups—complete five sets of 30 (150 total)
  • Jump role—complete five sets of 1.5 minutes
  • Shuttle run—time yourself and complete this seven times
  • Record your times and try to get faster on the evens—shuttle runs 2, 4, and 6
  • Wall sits—complete six sets of 40 seconds with 30 seconds rest in between sets
  • Squat jumps—complete ten sets of 10 pausing 15 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete twelve 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of July 29^th through August 4^th
  • Sit-ups—complete six sets of 30 (180 total)
  • Jump role—complete six sets of 1.5 minutes
  • Shuttle run—time yourself and complete this eight times
  • Record your times and try to get faster on the evens—shuttle runs 2, 4, 6, and 8
  • Wall sits—complete six sets of 40 seconds with 20 seconds rest in between sets
  • Squat jumps—complete twelve sets of 10 pausing 10 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete twelve 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of August 5^th through August 11^th
  • Sit-ups—complete six sets of 35 (210 total)
  • Jump role—complete seven sets of 1.5 minutes
  • Shuttle run—time yourself and complete this eight times
  • Record your times and try to get faster on the evens—shuttle runs 2, 4, 6, and 8
  • Wall sits—complete six sets of 45 seconds with 15 seconds rest in between sets
  • Squat jumps—complete fifteen sets of 10 pausing 10 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete twelve 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of August 12^th through August 18^th
  • Sit-ups—complete six sets of 40 (240 total)
  • Jump role—complete seven sets of 1.5 minutes
  • Shuttle run—time yourself and complete this ten times
  • Record your times and try to get faster on the evens—shuttle runs 2, 4, 6, 8, and 10
  • Wall sits—complete six sets of 45 seconds with 10 seconds rest in between sets
  • Squat jumps—complete fifteen sets of 10 pausing 10 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete twelve 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of August 19^th through August 25^th
  • Sit-ups—complete six sets of 40 (240 total)
  • Jump role—complete seven sets of 1.5 minutes
  • Shuttle run—time yourself and complete this ten times
  • Record your times and try to get faster on the evens—shuttle runs 2, 4, 6, 8, and 10
  • Wall sits—complete six sets of 45 seconds with 10 seconds rest in between sets
  • Squat jumps—complete fifteen sets of 10 pausing 10 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete twelve 100m sprints as fast as you can—your rest in between each is the walk back to the starting line
• For the week of August 26^th through September 1^st
  • Sit-ups—complete six sets of 40 (240 total)
  • Jump role—complete seven sets of 1.5 minutes
  • Shuttle run—time yourself and complete this ten times
  • Record your times and try to get faster on the evens—shuttle runs 2, 4, 6, 8, and 10
  • Wall sits—complete six sets of 45 seconds with 10 seconds rest in between sets
  • Squat jumps—complete fifteen sets of 10 pausing 10 seconds in between each set
  • Long distance running—jog, without stopping, for twenty straight minutes
  • Sprints—complete twelve 100m sprints as fast as you can—your rest in between each is the walk back to the starting line

Volleyball

Use the following to help you this season.  Simply click to download what you need.  Enjoy!  :)

• Rotations
  • The 6-2 (what we run)
  • The 5-1
• Player Documents
  • Lineup sheet
  • MHSAA lineup sheet
  • Academic weekly checkup sheet (because we demand excellence in the classroom as well as on the court)