Program:
1. 6 x 15” work x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
2. 6 x 15” work x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
3. 6 x 15” work x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
4. 6 x 15” work x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
5. 6 x 5 frog jump x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
6. 4 x 10 rep. 45 degree kicks alternate x 15” jog with low intensity (4’ work)
1’ rest active (jog with low intensity + stretching)
7. 4 x 10 rep. Jumping jack with knee tuck x 15” jog with low intensity (5’ work)
1’ rest active (jog with low intensity + stretching)
8. 4 x 10 rep. cross country ski with knee tuck x 15” jog with low intensity (5’ work)
1’ rest active (jog with low intensity + stretching)
9. 6 x 5 rep. squat jumps x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
10. 6 x 4+4 rep. lunge jump x 15” jog with low intensity (3’ work)
1’ rest active (jog with low intensity + stretching)
Total work around 45′
Author: Eduardo Romero
If you’re unsure or want more advice about the training you’re doing, make sure you ask questions in the comments below and share your training videos with us on social media using hashtag #VolleyWorkout, so we can keep advising you and help you get the most from your training!
Do not miss to read Gym Week 1 program article of Gary Hutt. Also, read WoV Preseason Workout 2016 – Gym, Running and Water exercises and General introductions articles.
** WorldofVolley advises that whilst completing this program you are supervised by appropriately qualified support staff and follow all guidelines set out by as closely as possible. In exercise, excellent technique is essential, particularly during situations involving external load. WorldofVolley don’t accept liability for health and safety during the completion of this program. Please ensure you complete this program sensibly within the bounds of the risk assessment of the facility you train at. **
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