Volleyball Varsity-Girls

Moderator:

Mr. Colucci

Team Schedule
Coaches:

Kevin Colucci: Head Coach

Stephanie Horan: Assistant Coach
Update for: Volleyball Varsity-Girls

Varsity Practice:  2 a Day's 

Mon.     8/29       9-11am &  1-3pm

Tues.    8/30      10:30-11:30  &  12-2pm

Wed.     8/31      1-2pm  &  3pm Scrimmage

Thurs.   9/1       8-10am  &  12-2pm

Fri.        9/2       8-10am  &  12-2pm

Tues.    9/6       5-7pm

Wed.     9/7       2-4pm

Thurs.   9/8      1-3pm

Fri.        9/9      5-7pm

If you have any questions, please e-mail me at kcolucci@sfponline.org



Workout for Friday 8/15

Warm up and stretch

50 burpees for time.  Chest and thighs to ground for burpees.  Please record time.


Workout for Wednesday 8/13

Warm up

5x each leg of Walking T's 

Super set of 5x 30 sec side plank (each side) and 5x 30 wall sits at 90 degrees 

rest 1min between sets and 3 min before doing 5 rds for time of 

10 hand release push ups 20 sit ups


Workout for Tuesday 8/11

Warm up with 10 min jog+ stretching, then 3x15 air squats 3x6 isometric squat jumps  3x8 tuck jumps 2x12 v-ups

Then 10x30 yd sprint immediately followed by 10 hand release pushups.  rest 45 seconds to 1 minute between efforts.

cool down

for any questions on the workout please email dawnpatrolvb@gmail.com


Workout for Monday 8/10

Warmup

Tabata Pushups,rest 1 min Tabata Air squats, rest 1 min, Tabata burpees

3x8 each leg bulgarian split squats

3x10 chair dips

cool down


Preseason Workout for Friday 8/8

Warmup 5 min Jog or aerobic activity + 3x Samson Stretch

3x15 air squats 3x6 isometric squat jumps 3x12 chair dips 3x8 tuck jumps 2x12 v-ups 3x6 max jump burpees 5 min cool down jog + stretch

notes: please watch the videos.  The isometric squat jump is simply an airsquat , where you hold the bottom position for 3 seconds and jump as high as you can. The max jump burpee is where you jump as high as you can to culminate the burpee. 


Videos

https://www.youtube.com/watch?v=a_fb6Kz7FQg air squat.  Stay on heels!!!!

https://www.youtube.com/watch?v=utQShuge6Vk squat jump

https://www.youtube.com/watch?v=tKjcgfu44sI

https://www.youtube.com/watch?v=zh1v8jINBZ0

https://www.youtube.com/watch?v=AJD6aPu5kw4 v-ups

https://www.youtube.com/watch?v=imgiHEwK_Yo



Preseason Workout for Thursday 8/7

Warmup 10 min of aerobic activity (jog, bike, eliptical, etc.) + stretch
then
Tabata Hand Release Pushups , rest 1 min, Tabata Lunges rest 1 min
Bulgarian split squats (no weight) 2x10 each leg

Cool Down 10 min light aerobic activity

Notes: A tabata interval is 20 seconds of work and 10 seconds of rest for 4 minutes straight, thus there are eight working intervals in each tabata.  During the 20 seconds you will complete as many reps as possible for that 20 seconds. Your score for the tabata is the number of reps you get in your worst set. During the pushups, if you can not do any more pushups, you must rest in a plank position for the remainder of the 20 seconds. 

Youtube links:

https://www.youtube.com/watch?v=kHtt49_Pljw   hand release push up 

https://www.youtube.com/watch?v=4qoYbW34tFU&list=PLS247FYXGJcPsjxW6JNJ3pZMijCIVma5H&index=3  lunge demo

please note our lunges will be done with no weight and after you complete the lunge you will return to your starting position instead of walking forward.  Also, you will alternate lead legs every rep.

Varsity Pictures 2008

Varsity Pictures 2009

Breast Cancer Walk 2009

SFP Volleyball Camp 2011

Varsity Pictures 2010

Varsity Pictures 2011

Breast Cancer Walk 2012

Breast Cancer Walk 2010