with Personal Trainer Mel Cardile
Whether you’re already gearing up for the next season or interested in trying something new, this rigorous, volleyball-specific workout will get your heart pumping and legs burning.
1. Mini Band Lateral Quick Feet
(A) Place a lightweight band around both calves and position feet so the band is just taught. (B) Rapidly jump both feet out to the sides into a wide stance then back to the starting position, keeping knees slightly bent throughout the movement. Repeat for 3 sets of 20 reps with 1 minute of rest between sets.
2. Mini Band Forward/Backward Quick Feet
Place a lightweight band around both ankles and position feet so the band is just taught. (a) Simultaneously jump your left foot forward and right foot back to land in a split stance, (B) then quickly switch the feet. Repeat for 3 sets of 20 reps with 1 minute of rest between sets.
3. Hip Hinge Swings
Stand with feet hip-width apart and a kettlebell or dumbbell set up between your feet. (a) Hinging from the hips, grab your bell with both hands and swing your arms back between your legs. (B) Keeping arms straight, use the momentum of the swing to pull the weight up to shoulder height, squeezing your glutes at the top of the swing. The goal is to create movement by hinging at the hips. Repeat for
3 sets of 10 reps with 1 minute of rest between sets.
4. Split Squat Jumps
(a) Start with feet staggered, shoulders back, and chest lifted. Sink down into a split squat, (B) then explode straight up, extending the legs and swinging the arms. As you return to the ground, land in the same position in which you started. Repeat 6-8 reps, then switch foot position and complete another 6-8 reps with the opposite leg forward. Complete 3 sets with 1 minute of rest between sets.
5. Depth Jumps
Grab a box and two plates or dumbbells of equal weight. (a) Set up on top of the box with a weight in both hands. (B) Drop off one edge of the box and land with feet about hip-width apart. Squat to absorb the fall, (c) then explode straight upwards. Land, remount the box, and repeat for 3 sets of 10 reps with 90 seconds of rest between each set.
6. Speed Skaters
Post up on your right leg. Bend the
left knee about 90 degrees and post your left foot behind your right ankle. Use your right leg to push off, jumping laterally to the left and landing on your left foot. As you land, swing your right leg behind your left, mirroring the start position, then jump off the right leg and repeat for 3 sets of 30 seconds on with 1 minute of rest between sets.