Macalester Volleyball Cycle 1 May 9th Week 1 Day 1 Day 2 Day 3
Macalester Volleyball Cycle 1 May 9th Week 1 Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
NONE Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound Plyos Box Drop(18in. Box) Box Jump onto Single Leg
3 x 10 sec. 2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Volleyball Line Drills
Shuffle continuously from 10ft line to 10ft. Line Under Net
10ft line and opposite Back Line to complete 1 rep.
8 x 20 sec. 20 sec. rest
- 1 to 1 rest between reps and 90 sec. between sets
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Conditioning: 5 to 1 rest between reps 5yd Sprints x6 10yd Sprints x6 15yd Sprints x6 20yd Sprints x6
2x4
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Macalester Volleyball Cycle 1 May 16th Week 2 Day 1
1 x 30 sec. 1 x 30 sec. e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3x4 3 x 3 each leg
3 x 10 sec.
Conditioning
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound 5yd Shuffle into Vertical Jump Plyos (30 sec. rest between sets) Standing Broad Jump 4x3 Vertical Jumps 3x6
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg 2 x 3 each leg
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3 x 10 sec. 3 x 10 sec.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back Plyos Box Drop(18in. Box) Box Jump onto Single Leg
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Volleyball Line Drills
2x5
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Conditioning Shuffle continuously from 10ft line to 10ft. Line Under Net
9 x 20 sec. 20 sec. rest
10ft line and opposite Back Line to complete 1 rep. - 1 to 1 rest between reps and 90 sec. between sets
Macalester Volleyball Cycle 1 May 23rd Week 3 Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5 Cone (sprint out/shuffle back) x 2 each way 3 Cone Drill (Sprint into AH on outside cone) 2 x 3 each side Plyos
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Agility ( 3 to 1 rest between reps) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back Zig Zag (sprint/ shuffle angles) M Drill (shuffle Angles)
4x3 3x6 3 x 3 each leg
Conditioning: 5 to 1 rest between reps 5yd Sprints x8 10yd Sprints x8 15yd Sprints x8 20yd Sprints x8
1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5 Cone (sprint out/shuffle back) x 2 each way Volleyball Agility Box x 2 each way Plyos Box Drop(18in. Box) Vertical jump into S.L. AH
3 x 10 sec. 3 x 10 sec. 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Volleyball Line Drills
Conditioning
10ft line and opposite Back Line to complete 1 rep.
Shuffle continuously from 10ft line to 10ft. Line Under Net
- 1 to 1 rest between reps and 90 sec. between sets
10 x 20 sec. 20 sec. rest
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
1 x 6 e.l. x 2 each way 2 x 3 each side
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Conditioning: 5 to 1 rest between reps 5yd Sprints x8 10yd Sprints x8 15yd Sprints x8 20yd Sprints x8
2x6
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Day 2
Plyos
3x4 3 x 3 each leg
2 x 10 sec. each leg
Cycle 1 May 30th Week 4 Day 1
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) 5 Cone (sprint out/shuffle back) 3 Cone Drill (Sprint into AH on outside cone)
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
4x3 3x6 3 x 3 each leg
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Zig Zag (sprint/ shuffle angles) M Drill (shuffle Angles)
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
1 x 6 e.l. x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) 5 Cone (sprint out/shuffle back) x 2 each way Volleyball Agility Box x 2 each way
1 x 6 e.l.
Plyos 3 x 10 sec. 3 x 10 sec.
Box Drop(18in. Box) Box Jump onto Single Leg
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Volleyball Line Drills
2x6
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Conditioning Shuffle continuously from 10ft line to 10ft. Line Under Net
10 x 20 sec. 20 sec. rest
10ft line and opposite Back Line to complete 1 rep. - 1 to 1 rest between reps and 90 sec. between sets
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
NONE Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound Plyos Box Drop(18in. Box) Box Jump onto Single Leg
3 x 10 sec. 2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Volleyball Line Drills
Shuffle continuously from 10ft line to 10ft. Line Under Net
10ft line and opposite Back Line to complete 1 rep.
8 x 20 sec. 20 sec. rest
- 1 to 1 rest between reps and 90 sec. between sets
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Conditioning: 5 to 1 rest between reps 5yd Sprints x6 10yd Sprints x6 15yd Sprints x6 20yd Sprints x6
2x4
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Macalester Volleyball Cycle 1 May 16th Week 2 Day 1
1 x 30 sec. 1 x 30 sec. e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3x4 3 x 3 each leg
3 x 10 sec.
Conditioning
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound 5yd Shuffle into Vertical Jump Plyos (30 sec. rest between sets) Standing Broad Jump 4x3 Vertical Jumps 3x6
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg 2 x 3 each leg
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3 x 10 sec. 3 x 10 sec.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back Plyos Box Drop(18in. Box) Box Jump onto Single Leg
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Volleyball Line Drills
2x5
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Conditioning Shuffle continuously from 10ft line to 10ft. Line Under Net
9 x 20 sec. 20 sec. rest
10ft line and opposite Back Line to complete 1 rep. - 1 to 1 rest between reps and 90 sec. between sets
Macalester Volleyball Cycle 1 May 23rd Week 3 Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5 Cone (sprint out/shuffle back) x 2 each way 3 Cone Drill (Sprint into AH on outside cone) 2 x 3 each side Plyos
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Agility ( 3 to 1 rest between reps) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back Zig Zag (sprint/ shuffle angles) M Drill (shuffle Angles)
4x3 3x6 3 x 3 each leg
Conditioning: 5 to 1 rest between reps 5yd Sprints x8 10yd Sprints x8 15yd Sprints x8 20yd Sprints x8
1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5 Cone (sprint out/shuffle back) x 2 each way Volleyball Agility Box x 2 each way Plyos Box Drop(18in. Box) Vertical jump into S.L. AH
3 x 10 sec. 3 x 10 sec. 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Volleyball Line Drills
Conditioning
10ft line and opposite Back Line to complete 1 rep.
Shuffle continuously from 10ft line to 10ft. Line Under Net
- 1 to 1 rest between reps and 90 sec. between sets
10 x 20 sec. 20 sec. rest
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
1 x 6 e.l. x 2 each way 2 x 3 each side
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Conditioning: 5 to 1 rest between reps 5yd Sprints x8 10yd Sprints x8 15yd Sprints x8 20yd Sprints x8
2x6
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Day 2
Plyos
3x4 3 x 3 each leg
2 x 10 sec. each leg
Cycle 1 May 30th Week 4 Day 1
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) 5 Cone (sprint out/shuffle back) 3 Cone Drill (Sprint into AH on outside cone)
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
4x3 3x6 3 x 3 each leg
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Zig Zag (sprint/ shuffle angles) M Drill (shuffle Angles)
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
1 x 6 e.l. x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) 5 Cone (sprint out/shuffle back) x 2 each way Volleyball Agility Box x 2 each way
1 x 6 e.l.
Plyos 3 x 10 sec. 3 x 10 sec.
Box Drop(18in. Box) Box Jump onto Single Leg
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Volleyball Line Drills
2x6
Sprint from Back line to 10ft. Line and shuffle Back, repeat to opposite
Conditioning Shuffle continuously from 10ft line to 10ft. Line Under Net
10 x 20 sec. 20 sec. rest
10ft line and opposite Back Line to complete 1 rep. - 1 to 1 rest between reps and 90 sec. between sets
