BLUE DEVIL WOMEN’S VOLLEYBALL

1. BLUE DEVIL WOMEN’S VOLLEYBALL

2. INTRODUCTION

3. BLUE DEVILS:Over the course of winter break, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all of your hard work from the fall semester go to waste.The following is a packet that includes your lifting and conditioning. The warm-up given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training cycle.When you return in the spring we will be testing the following in the weight room: Block Jump, Approach Jump. In addition, we will also be testing the 300 Yard Shuttle. I expect improvements on each test and nothing less, NO EXCUSES. Push yourselves hard, good luck, and have a safe and fun break. Contact me if you have any questions about the program or exercise variations.Mike Piper, BS, CSCS, USAW-1(608) 225-2750piper.ccsu.edu

4. DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES

7. WINTER LIFTING PROGRAM

11. WINTER CONDITIONING PROGRAM

13. WEDNESDAY AGILITY & PLYOMETRICS

16. ALTERNATIVE EXERCISE LIST

18. MAX SHEET