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