Week of July 11

*Just a note that we will not be having open gyms next week (July 18 & 20). I am taking a group of girls to Calvin camp, and I know a number of others that will be out of town, so our numbers will be down. We will have our 2 last clinic/open gyms on July 25 & 27.

CLINICS/OPEN GYMS

Monday, July 11 (HS Gym)

*Serve Receive clinic @ 1:30-2:00 pm

*Scrimmaging @ 2:00-3:00 pm

Wednesday, July 13 (HS Gym)

*Serving clinic @ 1:30-2:00 pm

*Scrimmaging @ 2:00-3:00 pm

WORKOUT

**Please remember this is a general workout that may need to be adjusted, depending on how conditioned you are. Remember to warm-up before and stretch after. Do 3x a week.**

Jump Rope (30 seconds rest between each)

· 30 seconds of each = regular (double foot) jumps (no mini-jump in between!) & left foot jumps & right foot jumps

· 1 minute = Boxer shuffle (short side to side hops)

· 1 minute = High knees

· 2 minutes (alternate every 15 seconds) = sprinting in place & regular jumps

Cone Hops (jump over a cone :) - 45 seconds each)

· Forward/Backward hop

· Side to Side hop

· Forward/Backward tap (push off with one foot, bring other over cone and tap the ground)

· Side to Side tap (same thing as above only side to side)

Bounding (2 times, 15 jumps each)

· Double leg jumps (like standing long jump) for distance

· Double leg jumps for height

· Single leg jumps for distance

· Single leg jumps for height

· Tuck jumps (squat, jump, and tuck legs at peak of jump)

· Split jumps (start in lunge position, jump up and reverse position of legs)

Wall Sits (30 seconds each, 4 times)

Abs

Full sit ups (25 reps, 4 times)