Volleyball | Bernard PE

Welcome Grade 10, 11, 12 Volleyball Students!

Each week I will post some activity/workout options on this page. You can choose from these suggestions or select your own activity. The activities I post on this website are optional but I encourage you to find something you enjoy to stay active. The goal is to do 30 min of physical activity 5/7 days.

All activities must follow the health requirements of 2 meters physical distancing.

Please click here to fill out the Activity Log at the end of each week.

Activity Log

NEW THIS WEEK!!!

Volleyball Setting Drill - To practice setting at home, grab a ball and head to the kitchen (or anywhere with a hard floor) and sit in a computer chair. Then, practice setting so that the ball almost touches the ceiling. Your goal is to keep setting the ball wherever it goes by scooting around on the computer chair. Before attempting this, check and make sure there is nothing you might run into that could inure you or break something in the room!

2. Exercises at Home:

Ladder Workout: Complete 5 rounds. In Round 1, do each exercise one time, in round 2 do each exercise 2 times, Round 3 = 3 of each exercise, etc. *for extra challenge complete 10 rounds!*

Exercises:

Plank Shoulder Tap

Crunch

Push-up

Split Floor Touch

Superman

3. Volleyball Practice at Home – check out this short video for some good solo practice drills you can do at home!

https://www.youtube.com/watch?v=Foj6A4WWgCg

CONTINUED FROM PREVIOUS WEEKS:

Activity Option 1: Volleyball Plyometrics

Do each exercise for 15 repetitions. Do the entire thing 2-3 times through.

15 Minutes of Cardio - Warm up first
15 Knee Tuck Jumps
15 Lateral Jumps
15 Mountain Climbers
15 Broad Jumps
15 Burpees
15 Squat Jacks
15 Agility Dots
15 Squat Jumps
Cool Down and Stretch

Guided workout can be found here https://www.fitnessblender.com/articles/how-to-jump-higher-for-volleyball-volleyball-plyometrics-workout

Activity Option 2: Games, Play, Sports, Outdoor Activities, Chores!

Dribble or juggle Soccer ball
Shoot Basketball Hoops
Volleyball with roof top/wall
Jump on Trampoline
Chores eg. Rake lawn, walk dog, yard work, vacuum, washing etc.
Walking, Jogging, biking, hiking

Activity Option 3: Solo Volleyball Drills

Passing to yourself: Practice your passing skills with this helpful drill. Get into passing position and pass the ball straight up in the air to yourself. Keep the ball from hitting the ground. To work on maintaining control, try to keep your feet stationary. From here, move on to re-positioning your feet and moving back and forth or side to side.

Vertical Sets/Setting to yourself: This drill can be done in different ways. To help start with working on control of your set, try setting the ball while lying on your back. Make sure to have your knees bent. Have your hands 6 to 8 inches above your face, with your hands on the ball in the proper setting position. Your thumb and forefingers should form a triangular window. Push up through the ball. Try to set the ball over 50 times without having to move.

Standing while practicing setting: This is the same drill as the one listed above, but for this one you are standing. Re-position your feet to get yourself under the ball. Repeat this drill 50 times or more to maintain proper control.

Pass-Set-Pass: While standing, alternate between passing and setting. This will help keep control of the volleyball and allow you to practice on quick movement and footwork.

Resource: https://www.ussportscamps.com/tips/volleyball/one-man-volleyball-drills-you-can-do-at-home

Activity Option 4: Online Workout