1 Warmup Active Warmup l l Description Stretches

1. Warmup: Active Warmup l l Description: Stretches while moving up and down the basketball court. Time intensity: Slow, just to get the blood flowing. Rest: None, should always be moving Duration: 5 minutes

1. Warmup: Volleyball Obstacle Course l l Description: Following the coach, do the obstacle course that is designed on the court, repeat it until 5 minutes have elapsed. Time Intensity: Hard, getting the blood moving and perspiration to occur. Rest: 0 Duration: 5 minutes

2. Exercises and Activities Prescribed: Circuit Training; Abdominal Crunch and reacting to a ball l l Description: Laying in supine position, with feet at 90 degrees. Curl up, contracting your abdomen, hold for a pause, and go back down and continue. If a ball is passed to you by the trainer volley it back to the trainer as you do your crunch. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Medicine Ball squat throws l l Description: Start in a squat position with a medicine ball held with both hands to your chest. With as much power as possible jump forward as far as you can as you throw the ball as far as you can. Make sure to throw the ball from the chest and use both hands. Jump as far as possible. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Up downs to the left, middle and right: l l Description: Falling down to the side the instructor tells you to and getting up as quickly as you can while always running on the spot. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Pushups with a medicine ball l l Description: Using a medicine ball, get into a regular pushup position. Leave one hand securely on the ground and bring the other hand position it on top of the medicine ball. Slowly perform a regular pushup by flexing the elbow until at 90 degrees and then extending it back into position. To increase difficult switch hands on the ball after each pushup. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Arm Hang Snatch l l Description: Arm with weight in it should be resting on leg. Explode upwards with the arm keeping it straight at all times until arm is reaching the sky, return weight to leg, vice versa with arms Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Back extensions: l l Description: Lie face down with the exercise ball under your pelvis and ribs. Bend your arms and place your hands by your ears. Slowly lift your torso until just your pelvis touches the ball. Do not excessively arch through the back. Release and repeat. For more intensity, hold a medicine ball to your chest. As you lower your ribs toward the ball, extend the medicine ball in front of you. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Ballistic Medicine Ball throws (ground) l l Description: With arms over the head, grab the medicine ball with two hands. As quickly as possible throw the ball at the ground in front of you. The ball should be released when arms are parallel with the ground. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Flat Bench Triceps Dips l l Description: the floor. Raise yourself by pushing from your hands on the bench Place your feet out forward, in front of you about three or four feet. Place your hands tightly against your hips, at your sides, on the bench. Slowly lower your upper body downward, bending from the elbows. Keep your knees slightly bent, and rest your weight on your heels. Lower your body almost until your butt hits. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Trunk Twists l l Description: Start with the ball held in one hand the arm extended to the side of the body. Swing the arm to the front of the body, and take the ball with the opposite hand. Take the ball back as far as possible by rotating the hips, and then return to the middle of the body and switch hands again. Repeat as necessary. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Squats arms bumping a ball l l Description: Stand with feet hip- or shoulder-width apart. Hold ball in hand, arms extended outwards. Bend the knees and lower into a squat. Stop when your knees are at 90 -degree angles OR before you lose the natural arch of your back. As you stand up bumping the ball into the air, and go back to squat position until ball returns Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Speed movement, Arm Patterns l l Description: With a numbered sequence placed on the wall athletes must touch the numbers as quickly as possible. Repeating the pattern as many times as possible. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

2. Exercises and Activities Prescribed: Circuit Training; Medicine Ball throws (horizontal) l l Description: Start with the med ball in front of your chest. The knees should be slightly bent and your body in an athletic position. To start, take a step with one leg, and pass the ball into the wall. Catch and repeat with the opposite leg. Time Intensity: 50 seconds as hard as the athlete can go Rest: 10 seconds between stations Duration: 1 minute

3. Warm Down: Partner Stretching l l Description: Time Intensity: 15 to 20 seconds per stretch Rest: While stretching other partner Duration: 3 -5 minutes

4. Challenge Exercise: Kings Court Volleyball l l Description: A volleyball point is played. The winning team serves the ball, and the point is played out, whoever loses the point the team sitting on the sidelines replaces them. If the losing team wins the point they replace the kings on the court. Time Intensity: Medium to Hard. Rest: When team is off the court Duration: 10 minutes