We will do the 20-Minute Work Out at the beginning of practice on August 6, 2007. Be sure to wear running shoes and bring your volleyball shoes. You may want to bring an extra shirt and a towel for the following practice.

The 20-Minute Work Out

1. Hop continuously for 90 seconds
2. Run a 400
3. Run as fast as you can backwards 6X the width of the football field
4. Standing broad jump the width of the field
5. Run to starting line, jump 50 ropes (both feet)
6. 10 push-ups
7. Run a 200
8. 10 push ups
9. Repeat #7 and #8 four (4) more times (for a total of five 200’s and 60 push-ups)
10. Stride 5X the width of the football field
11. Finish with a 300


*******Don’t forget your water jug******

Remember, any running should be short bursts that work your fast-twitch muscles. We volleyball players also need endurance to be able to use quick steps in the small court we play on. We are striving to be one of the best programs around. Work hard and the pay offs will be endless! Good Luck!