# More Volleyball Training

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

#### For hitting/attacking/spiking...

**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

- 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

- 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

# Volleyball

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