Cindy: Hey everyone, its coach Cindy here again coming to you live from Mission Bay in Santiago, Just a block a way from my house. We are here on the bay of the beautiful view on about to show you a second option for your beach stack volleyball specific conditioning workout that you can do in the sand either on your own or with a group of people. For this workout you actually don’t need a stopwatch, this is a sprint series workout, so what I want you to do is mark out the distance on the beach that’s about the length of two volleyball court and that’s where you are going to do your sprints from.
So Daniel is going to demonstrate again how the workout goes, you are going to do it sprint down or whatever reacts like this a 100% and then you are going to jog that every single time. Once you jog back you get a 30 second rest. Then even want to next exercises that we are going to go through the whole set of exercise this, you get a figure rest and then you are going to return that.
Okay, Daniel just going to demonstrate them remember on the way down, every time in 100 percent as fast as you can go. Get the first exercise is just straight up sprint so Dan is going to sprint from point A to point B then jog back. Go ahead, sprint. Good, now turn back and jog back and then once you get that that’s when you are going to take your take your 30 second rest. His next exercise after the 30 second rest he is going to skip. Now this exercise is for height. Now shoot the arm up like you are reaching up to hit that ball as high as you can, go ahead explode, heel up, arm up good. For height every time and jog back. Good job remember full speed, full height on the way down, you catch your breath on the way back, you rest for 30 seconds.
Next exercise one legged hop. Start on your right leg, you are going to hop big and height as you can. Push, push. Good and jog back. Remember we want to go for height and distance every single time. Next exercise after the 30 seconds rest you are going to go, right on to the other leg, something left leg hop, big jump, good all the way down. Now remember you are doing a longer distance he is just sampling this for you so make sure you pace your self you go the full length to and for.
Alright the next exercise after the leg is the broad jump. This one is very important for your approach that’s going to full arm swing back slow and the arm finish high in the air at the top you reach where you want to hit the ball. This one will really tire you out, as probably the hardest one. Jog fast take your 30 seconds rest. Okay next what we are going to do is try not to bone your back but you are going to run backwards in the same as fast as you can. Quick, quick, come closer. Fast, fast, fast. Good job and then you are gong to jog back. Take your 30 seconds rest.
Then you are going to face one direction, face the water, get in defensive position and you are going to shuffle quick, quick, no crossover on the feet you make sure the goes side to side jog back. Okay stay nice and slow when you want to try up to bounce up and down as you are moving along. Then you are going to face the other direction now you are leading with other leg, nice low and shuffle. Keep your shoulders at same height and full way down. And jog back. And take your 30 second rest here. This is the last exercise, of the series, this is the only one we are not jogging back you are going full speed both way you are going to stay same way and you kind of great line. carried what everyone call it, same thing back remember this is the only one we don’t jog back and this is your big rest. You take a 1 minute rest here and then you are going to repeat that full series from start to finish one more time. Remember full speed down, jog back. Next think we are going to do, put this we call triple 10, you are going to put 10 of those in net in front of you. We are going to work on our jumping in our fourth year. Triple ten, Dan is going to do triple 5 just top demonstrate for you, the way it starts the from goes as fast as you can go through, you are going to start squatting, you are going to 10 for you guys, squat, squat just squat.
Alright then you are going to go right in to your 10 block. Go. Here you want to make sure you are landing exactly where you took of from. Self controlling your body, nice strong forth and then you are going to squat and put per 10 for count 10. So 10 squats, squats only right into 10 explosive block jumps controlling the body and then squat in full pretend and release go ahead shake out your legs. You are going to take 30 second rest between that one and then you are going to repeat that one more time 10,10 , 10 squat, squat and then squat more. Now we are going to right down in to our sports. Of course very important for volleyball, everybody thinks, it comes from your arm and shoulder but it doesn’t, its all come from your stomach and your core. So we are going to work on the scores you are going to start with upper ab exercise you can pull his knees up in a 90 degree angle. Arm goes straight up by your time. Arms down and then you are going to reach up and halt. Counts for 25. Put you hands down till then, push, push and again you want to keep the chin up here its really working on the upper head section you can do 25 of those and then rest.
Good and we are going go on to second line, like this straight out on the ground on side, can you going lift your shoulder right back and you are going to twist to the side like this. Good you want to keep your shoulders up the whole time you can off your chest chin and you want to reach down try and touch your ankle. Okay you are going to do 25 of these. Reach all the way down. And shoulders straight up the whole time and rest.
Last one, before we do the full body, is the lower Abb. You will be going straight up to the sky. This is the tough one now you want to lift his heel strait up, and lift your butt of the ground. Good, nice and slow and control. Straight up to the sky. The only way to engage your low ab is to somehow get your legs of the ground. So remember that lower abs we need to be using our legs. You are going to do 25 of those and then rest.
Last one to finish, to get the full core. Same as in our other series we are going to do the visit so right straight out. Reach up to those toes. Reach to the top. Reach good and important here needed the leg nor the arms touch the ground on the way down. Take just above the ground and all the way up and the last thing again we don’t want to deflect shoulders. Very common injury for volleyball players we want to build some strength here. Over to our stagger push up. Started with hand in the middle, good out on one side and back to the middle, good, that’s one; we are going to do 10 of those. Side, middle, very important this push up to keep flat as possible they don’t want to see up in the air I don’t want to see you guys done on the knees strong it up and feet. So keep your back straight when you got forward to the -- your back, hey you are going to that. You are going to do little bit of jog to cool down just a quick little jog always finish with a stretch and that’s it for the second series of the beach state conditioning volleyball workout. Remember its better at the beach.
Transcription by:
Scribe4you Transcription Services