Week 2 Homework
June 8th - 14th, 2020
You have the full week to get these items done.
IQ Challenge
*** Each IQ Challenge earns you 3 points.
Fun Challenge
The Juniors have chosen to do a Full House Volleyball Challenge. Here is an example video they put together. Each Class (Freshman, Sophomore, Junior, Senior) will make their own version of this video. Junior, Sarah Starliper, has offered to put all videos together and do the editing, so please send your individual completed video to her. She will provide her phone number and email in our virtual training.
*** Each Fun Challenge that you complete is worth 2 points.
Extra Credit
There are 2 different opportunities for extra credit.
OPTION 1: Extra Workouts
You can earn up to THREE extra workouts, each one worth 1 point.
Workouts must be 30 minutes in length.
OPTION 2: Team Step Count
Individual Challenge
For every 1,000 steps over 10,000 steps, an individual may earn 1 point. For instance, if Player X took 11,000 steps in a day, she would get 1 point. If she took 15,000 steps, she would earn 5 points.
Team Challenge
On the Monday of the following week before or after our virtual training, you need to send your total step count for the previous week (Monday through Sunday) to your team captain. This needs to be in screenshot form, if possible.
If your team ends up with the most steps for the week, then each team member may add 1 additional extra credit point to their total in the spreadsheet.
How do I track my steps?
There are several different ways to track your steps. You can do so via a watch of some sort that tracks steps, OR you can download a free app on your phone. Example: Fitbit, GoogleFit, StepsApp Pedometer.
Please complete ALL volleyball workouts below.
Volleyball Homework - Monday, June 8th
EVERYONE
Partner Passing
Repeat what we did in our virtual training with a partner. Do 15 reps of each movement.
One knee
Both knees facing right, drop left shoulder
Both knees facing left, drop right shoulder
Standing - Normal toss and pass
Shuffle right, pass. Shuffle back and touch ground. (3 steps each way)
Shuffle left, pass. Shuffle back and touch ground (3 steps each way)
L/R/L Back and Pass, R/L/R forward NO pass touch ground
L/R/L Back and touch the ground, R/L/R forward and pass
Technique Tip: Stay low. Don’t let your head bounce as you shuffle. Do not bend your elbows. Say “Mine” with every pass.
SETTERS
Setting Wall Work
100 close
100 one step off
75 two steps off
50 three steps off
50 left hand only
50 right hand only
50 left hand, left leg only
50 right hand, right leg only
Footwork WITHOUT ball:
50 each direction (#1- #5)
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
Hitting Technique Tip: 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.
Blocking Technique Tip: Find a wall and have your arms out in front on an imaginary shelf. Be in a loaded position and jump and press with big hands on the wall.
DEFENDERS
Partner Work
Watch this video from Munciana and do all movements 20 times each x 2. You don’t have to do the last movement unless you have a partner who can play volleyball.
Volleyball Homework - Wednesday, June 10th
EVERYONE
SAME AS MONDAY ABOVE!
Partner Passing
Repeat what we did in our virtual training with a partner. Do 15 reps of each movement.
One knee
Both knees facing right, drop left shoulder
Both knees facing left, drop right shoulder
Standing - Normal toss and pass
Shuffle right, pass. Shuffle back and touch ground. (3 steps each way)
Shuffle left, pass. Shuffle back and touch ground (3 steps each way)
L/R/L Back and Pass, R/L/R forward NO pass touch ground
L/R/L Back and touch the ground, R/L/R forward and pass
Technique Tip: Stay low. Don’t let your head bounce as you shuffle. Do not bend your elbows. Say “Mine” with every pass.
SETTERS
Setting Wall Work
75 one step off
75 two steps off
75 over left shoulder side sets
75 over right shoulder side sets
15 squats while setting
Footwork without ball pushing right side:
30 each direction (#1- #4)
Technique Tip: Focus on squaring your hips to the outside pin. You will be setting the ball over your right shoulder.
HITTERS
50 under spins
50 over spins
IU throw
IU hit with bounce
IU hit no bounce
IU Throw Tip: Hitting a volleyball is just like throwing a softball or football. Your hitting arm foot should be dropped and you need to really drive that hitting side hip through the ball.
Volleyball Homework - Thursday, June 11th
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 flamingo sets, switching at 50
75 over left shoulder side sets
75 over right shoulder side sets
15 squats while setting
15 all the way down to your back
Footwork without ball pushing outside:
40 each direction (#1- #5)
Footwork without ball pushing right side:
40 each direction (#1- #4)
Self toss + set:
20 outside (#1- #5)
20 right side (#1- #4)
HITTERS
SAME AS WEDNESDAY ABOVE!
50 under spins
50 over spins
IU throw
IU hit with bounce
IU hit no bounce
IU Throw Tip: Hitting a volleyball is just like throwing a softball or football. Your hitting arm foot should be dropped and you need to really drive that hitting side hip through the ball.
DEFENDERS
SAME AS MONDAY ABOVE!
Partner Work
Watch this video from Munciana and do all movements 20 times each x 2. You don’t have to do the last movement unless you have a partner who can play volleyball.
*** Each volleyball homework workout earns you 1 point.