EXERCISE DESCRIPTIONS

DHS VOLLEYBALL SUMMER WORKOUT

JUMP ROPE

Fast jumps

Focus on keeping your core and calf muscles engaged

SUPERMAN• Laying on your stomach

• Use your core muscles to lift your arms and legs off the ground

• Only your thighs and core should be touching the ground

LUNGES• Walking lunges – alternating

legs

• MAKE SURE YOU KEEP YOUR KNEE BEHIND YOUR TOES! DO NOT PUSH YOUR KNEE FORWARD PAST YOUR TOES!!

PUSHUPS• Men’s or women’s

• PUSH your self and keep your core tight

RUSSIAN TWISTS• Balancing on your rear end (keep

feet up)

• Twist from side to side touching your hands to the floor

• Use your core to twist not your arms!

• You may hold a ball to tap on the floor if you want

BURPEES• Start standing up

• Jump/drop down to pushup position

• Jump feet in and then explode up

• Keep core tight!!

TOE TOUCH CRUNCHES• Lay on your back

• Extend legs straight up towards the ceiling

• Do a crunch by taking opposite hand to opposite foot

• Try to touch your toes and keep your legs straight

DIPS• Use a sturdy chair or couch

• Sit on the edge and place hands on the edge with fingers forward

• Straighten legs out in front of you

• Bend your elbows and push back up

• Focus on using your triceps not your legs!!

GLOBE JUMPS• Start in a low squat position

• Jump to your right, then jump backwards, jump to your left, then jump forwards

• Both feet should be off the ground when jumping. No hopping or shuffling!

• Stay low the entire time

• One complete round equals one repetition

SKI JUMPS• Start in a low position with feet

together

• Jump from side to side

• Pretend there is a line on the floor and jump completely over it

• These are quick jumps however make sure you land the jump and keep good form (not the same as fast line jumps)

• Stay low the entire time

OBLIQUE CRUNCHES• Lay on your side so the

crunch focuses on your oblique's

• You will lay on each side during the exercise

POWER JACKS• Start standing

• Jump into a low squat position and then jump back up

• These are like jumping jacks but make sure to jump into a squat position sitting the rear end back to build quad strength

TUCK JUMPS• Jump as high as you can

pulling your knees to your chest

• Be powerful but land LIGHT!!

BICYCLE CRUNCHES

• Balancing on your rear end (keep your core engaged!)

• Alternate kicking legs out like you are riding a bicycle

• One leg will be extended and the other will be in towards your chest