My daughters is hoping to play volleyball in college. The great area of growth for her is increasing her vertical jump. Like any good man, I set right away to solve that problem! Don’t listen to the hype; we were made to solve problems! I found the “Higher” portion of this work out for them, but what’s good for the goose is good for the gander.
Warm up
Lap, windmill, WMH, SSH, downward dog, runners stretch, merkins
Higher
- “Tiggers” each leg- standing on a bench with one foot, and hopping down from the bench landing with both feet. As you land, land in a squat and reverse your direction and jump to other table.
- Single leg dead lifts
- Jump rope
- Round 1: 10 Tiggers was the timer. Rotate. BTW as a recovery.
- Round 2: 20 Tiggers was the timer. Rotate. Ring of fire low squat hold/5 squats was the recovery.
Faster
Pair up. 1 PAX did 5 point agility drill while the other did a lap alternating 100yd sprints and 50yd recovery run. Flip flop.
Mary
PAX took their turn calling stuff like American Hammers, Flutter Kicks, LBCs, Superman Holds, V-up.