Follow Along Volleyball Workout for 15 Years old and Younger

Learn Fight on November 14, 2022 69 views

Workout with Coach Reid Hall and Beach Volleyball Star Sophie Bukovec in a follow along workout. This workout will get your blood pumping and help ingrain good movement patterns.

Warm up

Complete 1 set of each of the following exercises with no rest between exercises.

1. Skipping- 20 seconds

2. High Knees- 20 seconds

3. Lateral Leg Swings- 20 seconds per side

4. Frontal Leg Swings- 20 seconds per side

Workout 1

Complete all 9 exercises one after the other with 20 seconds rest between exercises. When you have completed all 9 exercises rest for 1 to 2 minutes and then complete a 2nd round. Complete 1 to 2 rounds per workout. It will take 14 minutes to complete 1 round or 24 minutes to complete 2 rounds (this includes the warm up). Perform this workout 2X per week for 2 to 3 weeks.

1. Fast Feet- 5 sets, 5 seconds of work followed by 10 seconds rest

2. Lateral Hops- 3 sets, 10 per side, no rest

3. Bear Hold (easier) or Bear Crawl (tougher)- 1 set, 30 seconds of work

4. Body Weight Squats- 1 set, 30 seconds of work

5. Dead Bugs (easier) or Arms and Legs Lowering (tougher)- 1 set, 8 reps

6. Single Leg RDL- 1 set, 8 reps per side

7. T’s or Band Pull A Parts- 1 set, 10 reps

8. Hands Elevated Pushups (easier) or Reguarl Pushups (tougher)- 1 set, 8 to 15 reps

9. Lunge ISO Hold- 1 set, 20 to 30 seconds per side

ROUND 1 COMPLETE

Rest for 1 to 2 minutes and complete your 2nd round.

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