Week 4 Homework
June 22nd - 28th, 2020

You have the full week to get these items done.

 

IQ Challenge

*** Each IQ Challenge earns you 3 points.

Fun Challenge

The Freshman have chosen to do the Pose Challenge.. Here is a video as an example. You will perform this challenge with your designated Summer Team. Freshman, Sydney Shaw, has offered to put all videos together and do the editing, so please send your individual completed video to her with your full name, grade, and Team Name. Sydney will provide her phone number in our virtual training. You may also email her Chatard email address.

*** 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 22nd

EVERYONE

Partner Passing

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

  • 3 rounds, 30 seconds each, with left hand only:

  • Set to self/top spin overhead

  • Pass/fist/underspin at waist

  • Set high, set low, bounce off head

  • Top of hand/underspin/ fist Set to self, set to wall

3 rounds, 1 minute each:

  • Block jump against wall and perform footwork #1-#5 pushing outside

  • Block jump against wall and perform footwork #1-#4 pushing right side

Technique Tip: Make sure that you control the ball and not the other way around. Focus on big steps to take up space when you’re coming down from your block jump.

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. You don’t have to do the last movement unless you have a partner who can play volleyball.

  • Right arm passing

  • Left arm passing

  • Left and right alternating

  • Left, right, both arms

  • Right, left, both arms

  • V Passing with just one arm - always pass with outside arm

  • V Passing with both arms

  • Speed skater passing on one leg with both arms

  • Speed skater, passing with one arm (alternating arms on each side)

  • Don’t do pass back and forth with a partner unless you have one

Volleyball Homework - Wednesday, June 24th

EVERYONE

SAME AS MONDAY ABOVE!

Partner Passing

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

3 rounds, 30 seconds each:

  • left hand only

  • right hand only

  • over left shoulder

  • over right shoulder

  • set to self/top spin overhead (left hand only)

  • top of hand/underspin/fist at waist (left hand only)

Technique Tip: Keep a firm wrist and make sure you control the ball rather than the other way around.

3 rounds, 30 seconds each:

  • left knee on the ground, right knee up facing sideways/two hand toss ball overhead and left hand "throws" the ball to bounce on the ground then hit the wall

  • standing: toss ball overhead + pin ball to the wall with left hand

  • jumping: toss ball overhead + pin ball to the wall with left hand

  • standing: 2 feet off the wall, toss ball overhead and two hand set ball over shoulder towards wall

  • jumping: 2 feet off the wall, toss ball overhead and two hand set ball over shoulder towards wall

Technique Tip: Keep both hands high and your hips squared to target when dumping.

HITTERS

  • 50 under spins

  • 50 over spins

  • IU throw

  • IU throw from tip toes

  • 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

Watch this video at the times outlined below and complete the movements with a partner.

Series 1

Start video at 0:46 and stop at 1:48 for these movements:

  • 10 steps down and back (20 total) - Walking Forward Lunge with Ball on Platform

  • 10 steps each way with a partner (20 total) - Continuous Lunge with Partner Tip or toss

  • 10 on each side, alternating directions (20 total) - Side-Side Back Knee Down

  • 10 on each side, alternating directions (20 total) - Side-Side Front Knee Down

  • 10 Collapse Both Knees Down

Series 2

Start video at 3:39 and stop at 6:24 for these movements:

Partner Digging w/ attacking  - For non-player partners, instead of attacking you will simply throw the ball with 2 hands from over your head so that there is a downward trajectory.

  • 20 total digs - Dig and then catch or set back to partner

  • 10 on each side, alternating directions (20 total) - Lateral Back Knee Drop Digging

  • 10 on each side, alternating directions (20 total) - Lateral Front Knee Drop digging

Volleyball Homework - Thursday, June 25th

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

Wallwork:

  • 100 left leg, left hand only

  • 100 right leg, right hand only

  • 100 flamingo set to self, set to wall; switching feet at 50

  • 100 over left shoulder

  • 100 over right shoulder

3 rounds, 30 seconds each:

  • left knee on the ground, right knee up facing sideways/two hand toss ball overhead and left hand "throws" the ball to bounce on the ground then hit the wall

  • standing: toss ball overhead + pin ball to the wall with left hand

  • jumping: toss ball overhead + pin ball to the wall with left hand

  • standing: 2 feet off the wall, toss ball overhead and two hand set ball over shoulder towards wall

  • jumping: 2 feet off the wall, toss ball overhead and two hand set ball over shoulder towards wall

Self toss + set with ball:

  • 30 Outside (#1-#5)

  • 30 Right side (#1-#4)

Technique Tip: Make sure that you control the ball and not the other way around. Keep both hands high and your hips squared to target when dumping.

HITTERS

SAME AS WEDNESDAY ABOVE!

  • 50 under spins

  • 50 over spins

  • IU throw

  • IU throw from tip toes

  • 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.

  • Right arm passing

  • Left arm passing

  • Left and right alternating

  • Left, right, both arms

  • Right, left, both arms

  • V Passing with just one arm - always pass with outside arm

  • V Passing with both arms

  • Speed skater passing on one leg with both arms

  • Speed skater, passing with one arm (alternating arms on each side)

  • Don’t do pass back and forth with a partner unless you have one

*** Each volleyball homework workout earns you 1 point.