Week 1 Homework
June 1st - 7th, 2020
You have the full week to get these items done.
IQ Challenge
*** Each IQ Challenge earns you 3 points.
Fun Challenge
Mimic this video. Send your video to the following people via email or text:
Coach Ellen Schroeder
Coach Becca Luty
Senior Lucy Gin
*** Each Fun Challenge that you complete equals 2 points.
Extra Credit
An extra credit workout consists of doing a minimum of 20 minutes of cardio outside of our virtual trainings and volleyball homework. That 20 minutes of cardio can be any of the following:
Running
Fast walk
Biking
Swimming
Elliptical
Rowing
Etc.
*** You can earn up to 3 points of extra credit. Each extra credit workout equals 1 point.
Please complete ALL volleyball workouts below.
Volleyball Homework - Monday, June 1st
EVERYONE
Passing Wall Work
Follow this video from 0:20 seconds to 1:50 seconds for instruction.
50 passes on left knee
50 passes on right knee
50 passes with left leg extended to the side
50 passes with right leg extended to the side
50 passes over left knee
50 passes over right knee.
Technique Tip: Pay special attention to your posture. The girl in the video is too upright. Have your arms out further and your shoulders point towards your target in front of you rather than towards the ceiling.
SETTERS
Setting Wall Work
100 close
75 one step off
50 two steps off
25 left hand only close
25 right hand only close
Technique Tip: Start big, contact big, finish big. Do not let your hands collapse and focus on making sure they look the same every time you contact the ball.
Coach Ellen to provide more instruction to the Setters.
HITTERS
50 under spins
50 over spins
20 standing thumb to ponytail
20 approach to transition
Technique Tip: Keep your wrist strong and make sure you hear the pop on the ball. You should be contacting the ball with your palm on the spin moves and wrapping your fingers around the ball after the initial contact with the palm.
It is critical to have a high elbow and opposite arm when doing an approach. Think about this as you work on thumb to ponytail.
DEFENDERS
Watch this video on what makes a great libero.
20 forward collapse
20 side layouts left side
20 side layouts right side
Recommendation: Wear your arm socks. Seniors and Juniors, please relay how to create these to the Freshman and anyone else who may not know what this means.
Technique Tip: DO NOT start high on these movements. Bend at the knees and ankles and get low and then glide on the floor. You should not be falling from an upright position and flopping.
Volleyball Homework - Wednesday, June 3rd
EVERYONE
Passing Wall Work
For passing instruction, watch this video from 1:50 to the end.
50 passes on left foot
50 passes on right foot
100 passes switch L/R to R/L footwork
Face left and pass 50 over right shoulder
Face right and pass 50 over left shoulder
25 pass to catch with platform
Setting Wall Work
50 close
50 from about 5-10ft away from the wall
Technique Tip: Start big, contact big, finish big.
SETTERS
Setting Wall Work
100 close
75 one step off
50 two steps off
25 close left hand only
25 close right hand only
100 close flamingo sets, switching feet at 50
10 close single leg squats, switching at 5
Find a wall with enough overhead height that you will be able to perform self toss + set drills
Technique Tip: Start big, contact big, finish big. Do not let your hands collapse and focus on making sure they look the same every time you contact the ball.
Coach Ellen to provide more instruction to the Setters.
HITTERS
50 under spins
50 over spins
20 standing thumb to ponytail
20 approach to transition
40 blocks with a single step Left and then a single step Right
Blocking Technique Tip: Find a wall and have your arms out in front on on an imaginary shelf. Be in a loaded position and jump and press with big hands on the wall.
DEFENDERS
20 step cross hop to right
20 step cross hop to left
1 minute of one arm back and forth down to knees and back up
Repeat all movements 2x
Volleyball Homework - Thursday, June 4th
EVERYONE
SAME AS MONDAY ABOVE!
Passing Wall Work
Follow this video from 0:20 seconds to 1:50 seconds for instruction.
50 passes on left knee
50 passes on right knee
50 passes with left leg extended to the side
50 passes with right leg extended to the side
50 passes over left knee
50 passes over right knee.
Technique Tip: Pay special attention to your posture. The girl in the video is too upright. Have your arms out further and your shoulders point towards your target in front of you rather than towards the ceiling.
SETTERS
Setting Wall Work
100 close flamingo sets, switching feet at 50
75 one step off
50 two steps off
25 close left hand only
25 close right hand only
10 close single leg squats, switching at 5
Self toss + set:
All:
Standing with your right shoulder on the wall- 25 outside, 25 right side
9th grade:
One left, right step off the wall- 25 outside, 25 right side
10th-12th grade:
Moving forwards, backwards, and diagonally- 25 outside, 25 right side
Technique Tip: When you are performing your wall work, make sure your core is engaged.
When you are performing your self toss + set, make sure you are taking a left, right and that you call “mine” every single time. Huge focus on squaring your hips.
HITTERS
SAME AS WEDNESDAY ABOVE!
50 under spins
50 over spins
20 standing thumb to ponytail
20 approach to transition
40 blocks with a single step Left and then a single step Right
Blocking Technique Tip: Find a wall and have your arms out in front on on an imaginary shelf. Be in a loaded position and jump and press with big hands on the wall.
DEFENDERS
20 forward collapse
20 side layouts left side
20 side layouts right side
50 squat passes against the wall
Recommendation: Wear your arm socks.
Technique Tip: DO NOT start high on these movements. Bend at the knees and ankles and get low and then glide on the floor. You should not be falling from an upright position and flopping.
*** Each volleyball homework workout earns you 1 point.