MP Volleyball Summer Workout
“It’s not the will to win, but the will to prepare to win that makes the difference.”
-Bear Bryant
Dear Potential MP Volleyball Player,
It is my hope that each of you will spend time in June to
improve and increase your endurance, strength, and quickness, as
well as, continue to work to improve your fundamentals and skills of
the game.
By doing these conditioning activities each week, working with
a volleyball, attending outside volleyball camps, open gyms, and
the summer weight lifting program at the High School; you will
improve your volleyball skills and overall conditioning which could
increase your chances of being selected to the 2015 team.
While none of these activities are required, I strongly feel that if
you put the extra time and effort in to volleyball this summer we will
have a greater chance of finishing at the top of the area this
coming season. When the season begins, August 1st, we don’t want
to spend all of our time working to get into condition. It is my hope
that you come the first day in great condition, so we can start
improving skills and working on team strategies.
So the question is: how hard are you willing to work towards
success? It takes discipline to work out on your own, knowing this I
appreciate all your efforts to improve your skills. Find a workout
partner if it will help you; a friend, teammate, parent, sibling or a
friend from another sport. Find someone with a similar fitness level
and similar goals. Push each other to work harder each time! Work
hard to increase your skills, overall fitness and make sure you touch a
volleyball every week! Come prepared to tryouts and make it
difficult for the coaches to decide who will make the team. Good
luck and thank you for your dedication to Mary Persons Volleyball.
Happy Summer!
Love always,
MP Volleyball Summer Workout
Cardio/Endurance Training
Long distance running is not necessary to prepare for the volleyball season. It is
better to do repetitions in short bursts with only a little recovery time. This will mimic
the action that would take place on the court during a match. If you choose to do
some running for part of your conditioning, consider running for a time of about 1520 min. max. To really benefit from running, doing short sprints with light jogging in
between would be best. Working on a variety of types of conditioning will help build
your endurance. Every week you could time yourself in the mile and work to
improve.
Sprint/jog
Biking
Swimming
Treadmill/Elliptical machines
Zumba classes
Volleyball
Play volleyball as much as possible. When you play, don’t focus on the skills at
which you are already somewhat proficient; rather, focus on eliminating
weaknesses in your game.
YouTube
Day 1: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean
Muscle
Day 2: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean
Muscle
Day 3: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean
Muscle
Day 4: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean
Muscle
Day 5: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean
Muscle
Workout Instructions
The MP volleyball workout schedule consists of 20 days of workouts. Each day you may
choose to complete a workout above or you may choose to complete a workout of
your own. Record the type of activity you completed and the time. The goal is to
increase your time to build endurance, strength, and volleyball skills. I am expecting
you to complete your workout on designated days and return this sheet on the first day
of July workouts. This sheet will be used in a category during tryouts. YOU CAN DO IT! 