May Volleyball Conditioning Menu

Directions: Select 1 option from EACH section to complete for one full workout 3X a Week.

Warm-Up: 5 Minutes

Option 1

Option 2

Option 3

Option 4

Option 5

Option 6

5 Minute Hard Jog

 

1 minute burpees

1 minute high knees

1 minute star jumps

1 minute forward line jumps

1 minute side to side line jump

1 minute jumping jacks

1 minute jump squats

1 minute high knees

1 minute butt kickers

1 minute jump ropes

2 minute Fast Walk

3 sets 20 second sprint/40 second walk

1 Minute Fast Walk

3 Minute Hard Jog

1 Minute Walk

1 minute jump rope (forward)

1 minute jump rope (backward)

1 minute block Jumps

2 sets 20 second sprint/40 second walk

 

Arms/Core:

Option 1

Option 2

Option 3

Option 4

Option 5

Option 6

3 Sets

100 mountain climbers

50 shoulder taps

25 hip dips

1 minute plank

 

3 Sets

100 plank jacks

50 toe touches

25 crunches

1 minute 6 inch hold

 

3 Sets

50 sit ups

50 toe touches

50 sprinter sit ups

30 second starfish

30 second plank

 

3 Sets

10 burpees

20 hip dips

10 toe touches

20 inch worms

 

Ladder Increase (to 10)

1 inch worm

1 burpee

2 inch worms

1 burpee

3 inch worms

1 burpee

4 inch worms

1 burpee

Ladder Increase (to 10)

1 push up

10 mountain climbers

2 push ups

10 mountain climbers

3 push ups

10 mountain climbers

4 push ups

10 mountain climbers 

 

Legs: 

Option 1

Option 2

Option 3

Option 4

5 sets

10 squats

5 squat jumps

10 pulsing squats

5 star jumps

 

5 sets

10 broad jumps/shuffle back

20 high knees

10 broad jumps/shuffle back

 

5 sets

10 side lunges each leg

10 front lunges each leg

10 squats

10 calf raises

10 high knees

 

5 sets

20 forward line jumps

20 side line jumps

20 butt kicks

20 high knees

20 squats

 

 

Option 5

Option 6

Option 7

Option 8

5 sets

10 curtsey lunge each leg

20 jump ropes

10 star jumps

20 high knees

10 speed skaters each leg

 

5 sets

30 second squat hold

30 second pulsing squat

20 squats

10 squat jumps

 

Ladder Increase (to 10)

1 burpee

1 star jump

2 burpees

1 star jump

3 burpees

1 star jump

4 burpees

1 star jump

 

Cha Cha Slide Squats

Find the ChaCha Slide on Apple Music/Spotify/YouTube…. Replace the directions with the following moves

 

Start in a squat hold

“To the left” or “To the right” – side shuffle

“Take it back” – Drop step

“Right foot” or “Left foot” – side lunge

“Cha Cha” – High Knees

“Hop” – Block jump

“Slide” – squat position slide

 

Ball Control: 

Option 1

Option 2

Option 3

Option 4

Option 5

Option 6

100 perfect self passes

100 perfect self sets

100 down balls against a wall

 

100 wall passes

100 wall sets

100 wall pass to wall set

 

100 high self passes to self set

100 walking passes in squat position

100 serves against wall

100 perfect serving tosses

100 Jump sets

100 alternating height self passes

100 alternating self pass and set

100 controlled hits against Wall

50 pass and squat

2 minute squat against wall and pass

50 serves against wall

100 block jumps with ball

 

Zoom Workout Sessions:

Join your CCHS Volleyball Coaches for an intense Volleyball Workout every Thursday in May @ 3:00pm!

Link: https://pasco-k12.zoom.us/j/81314988656?pwd=ZXQrR2J1dkhxZUM4em9YemFreG40QT09

Meeting ID: 813-1498-8656

Password to Join: CCHSVolley

Interested in playing Volleyball for Cypress Creek High School?

Join CCHS Volleyball on the Remind App to receive updates:

  • Conditioning times and dates
  • Conditioning workouts
  • Keep in contact with BOTH coaches

 

Follow Coach Pelliccia on Twitter for more information and updates:

  • @CoachCPelliccia

Coach Pelliccia

Head Volleyball Coach

Jennelle Day

JV Volleyball Coach