Combination of different exercises
Wide variety – weight lifting, cardio, pilates,
Build muscle mass improve athletic performance, endurance, agility
Regular exercise for physical and mental health
Reduce risk of cardiovascular diseases, anxiety
Plyometric drills – speed and strength, leg power,
Split jump lunges – lunge + jump, balance, strength, speed, for spiking
Lateral bound series – side to side, balance and speed, for blocking
Core exercises – stomach muscles and back muscles
Stationary mat twist– nakaluhod or nakaupo
Side to side twist with overhead press – builds core and upper body strength, power from core to upper
body, for spiking
Resistance band exercises – uses elastic resistance bands
Shoulder abduction – target middle deltoid muscle; serving, spiking, and spiking
Shoulder flexion with – biceps,
Conditioning drills – improve endurance, increase speed and agility, build strength, prevent injuries,
improve flexibility, balance, coordination
Good mornings – appropriate weight on shoulder
Wall sit