Muscle Group Exercises

WARM-UPS
- Blocking
- Footwork
- Pepper with a partner

LEG STRETCHES - Hamstring kicks

- Airplanes
- Open the gate
- Close the gate
- Quad pulls
- Calf Sweeps

ARM STRETCHES/THROWING - No bounce left arm 20x

EXERCISES - right arm 20x
- single bounce 5x left 5x right
10x both
- no bounce 10x both arm
- hit to bounce 10x each arm

PEPPER - control pepper: bump, set,

spike to partner
- original pepper

AGILIGTY/SPEED WORK
- T-DRILL
- LINE SPRINTS
- LATERAL SHUFFLES
- REFLEX DIGGING DRILL
- LATTER MOVEMENTS: SIDE
TO SIDE, IN/OUT, FRONT
BACK

PLYOS - JUMP SQUATS: 20x3

- JUMP SWITCH LUNGES:
15x3
- TUCK JUMP: 15x2
- HITTING APPROACH
JUMPS: 10x
- LIBEROS
-SKATER LATERAL JUMPS
-LEAP SQUATS
- BURPEES
 WEIGHT ROOM - BACK SQUATS
- FRONT SQUATS
- BENCH
* max days *
- BACK
- BICEPS
- TRICEPS
- SHOULDERS
- LEG PRESS
- HAMSTRING CURL

BOSU/MEDECINE BALL - PUSHUPS ON BOSU

WORKOUT - CORE BOSU STABILITY
SQUATS
- RUSSIAN TWISTS WITH
MED BALL
- V-SITS WITH MED BALL
- MED BALL TOSS WITH
PARTNER
- REGULAR SIT UPS WITH
MED BALL

AB CIRCUIT - BUTTERFLY CRUNCHES

- REVERSE CRUNCHES
- BICYLES
- PLANK
- SIDE PLANK BOTH SIDES
- SCISSORS

- WALL SETTING DRILL

SETTERS - TARGET WORL
- SPEED/30/51/60/OFF
- HEIGHT 30/51/60/OFF
- OFF SETS
- PIPE SETS
- DUMPS
- BLOCKING

DS/LIBEROS - TURN-AROUND SLIDE

DRILL
- RAPID DIG DRILL
- SERVE RECEIVE
- 3 PASSES
 - SERVING
- PASS/HEIGHT DRILL
- SETTING FROM 5/6

HITTERS - SPEED APPROACH

- FOOTWORK
- ARM SWING
- TARGET WORK
- PIPE
- TIPPING BACK/CLOSE