Nebraska Juniors @ Home Training
- March 30th -
Get started today!!!!
Want to share a picture or clip of you doing the daily workout? Tag us or Send it to us on Instagram @nebraskajrs
All you need is a volleyball, a chair (or exercise ball), and a wall
Setting!!!
Sit on a chair or exercise ball facing a wall
50 sets - 2 hands
100 sets - 2 hands
50 sets - right hand only
50 sets - left hand only
STAND UP!
50 sets - 2 hands w/left leg up
50 sets - 2 hands w/right leg up
25 sets - 2 hands, set self/then turn & backset
50 sets - 2 hands, side set/set forward/side set the other way
10 x continuous set - 2 hands, lunge down w/right leg back and then back up
10 x continuous set - 2 hands, lunge down w/Left leg back and then back up
Passing!!!
Against the wall or with a partner
keep passes low, approximately 3 feet high
100 passes - right foot forward (2)
100 passes - angled w/right foot back (2)
100 passes - angled w/left foot back (2)
50 passes - right arm only (flat part of the arm)
50 passes - left arm only (flat part of the arm)
50 passes - pass to self/then pass to wall
25 - pass to self/set to self/roll shot up - continuous
Want to add a STRENGTH workout? Head to our youtube workout page :
- March 31st -
Let's take advantage of the beautiful weather AND GET OUTSIDE!
Want to share a picture or clip of you doing the daily workout? Tag us or Send it to us on Instagram @nebraskajrs
Go for a run or a bike ride.
Grab a partner or just use your garage door
Partner Ball Control
- Set self-set to partner (2 min)
- Set self-set half way-set to partner (2 min)
- Set self - set half way-backset to partner (2 min)
- Set to self - set half way - side set to partner (2 min)
- Pass to self-pass to partner (2 min)
- Pass self - pass half way- pass to partner (2 min)
- Pass self - Pass half way-backpass to partner (2 min)
- Pass to self - Pass half way - Side pass to partner (2 min)
- Pass to partner - shuffle back - pass to partner - run forward (2 min)
- Pass to partner - turn and run backwards - pass to partner (2 min)
- Shuffle side to side passing back to partner (2 min)
- 2 contact pepper (dig-attack) (2 min)
- 3 contact pepper (5 min)
No Ball (use your garage for blocking)
Pin Hitter and DS
- 4 step approach - transition on the left side 3x in a row (4 sets of this)
- 4 step approach - transition on the right side 3x in a row (4 sets of this)
- Base to defense hard 3x in a row (4 sets) DSs do this from every base position
- Base block on right side to shuffle to off blocker defense to run thru (4c)
- Base block on left side to shuffle to off blocked defense to run through (4x)
MH/RH
- Block straight up - block left - block back to middle - block right - block back to middle
- Block right - transition - approach for slide -transition off - approach for slide again
- Block left - transition - approach for B -transition off - approach for B again
- April 1st -
Morning -
Start your day with our YouTube workout. Head to the website and try the "Workout 3/25/20" https://youtu.be/6OEagA8sAFg
Afternoon- It's going to be another beautiful day, so GET OUTSIDE!!!
Pepper -
Pepper with a partner or pepper against a wall. Teach your mom/dad/sister/brother to pepper. Doesn't matter how you do it......just get outside and pepper!!!
- April 2nd -
Watch this video about the importance of practicing by yourself by John Dunning
The purpose of practicing by yourself
try some basic drills and see how long you can keep the ball going
pass, pass
pass, set
pass, set, right arm
pass, set, left arm
pass, set, right arm, left arm
pass set, right arm, left arm, head
WHAT OTHER DRILLS CAN YOU COME UP WITH?!?!?
Film yourself and send it to your coach or send it to us on instagram @nebraskajrs
- April 3rd -
Today's workout is EXPLOSIVE
MISC VIDEOS
Also, here are some fund social media clips to watch just for fun
- April 4th -
BE THE COACH
Your assignment today is to pick any family member, go outside, and teach them the skill of passing. Video tape your coaching abilities and send them to your coach.
**Bonus points for teaching your mom or dad 😉
- April 6th -
HAPPY MONDAY!
All you need is a volleyball, a chair (or exercise ball), and a wall
Setting!!!
Sit on a chair or exercise ball facing a wall
50 sets - 2 hands
100 sets - 2 hands
50 sets - right hand only
50 sets - left hand only
STAND UP!
50 sets - 2 hands w/left leg up
50 sets - 2 hands w/right leg up
25 sets - 2 hands, set self/then turn & backset
50 sets - 2 hands, side set/set forward/side set the other way
10 x continuous set - 2 hands, lunge down w/right leg back and then back up
10 x continuous set - 2 hands, lunge down w/Left leg back and then back up
Passing!!!
Against the wall or with a partner
keep passes low, approximately 3 feet high
100 passes - right foot forward (2)
100 passes - angled w/right foot back (2)
100 passes - angled w/left foot back (2)
50 passes - right arm only (flat part of the arm)
50 passes - left arm only (flat part of the arm)
50 passes - pass to self/then pass to wall
25 - pass to self/set to self/roll shot up - continuous
Want to add more to your workout? Head to our youtube workout page :
- April 7th -
Get outside today! Go for a bike ride or a run!
Then get to work on your trick shots! Be sure to get it on video and send it to your coach.
- April 8th -
Want to share a picture or clip of you doing the daily workout? Tag us or Send it to us on Instagram @nebraskajrs
Start with the youtube workout titles 3-25-20
Grab a partner or just use your garage door
Partner Ball Control
Set self-set to partner (2 min)
Set self-set half way-set to partner (2 min)
Set self - set half way-backset to partner (2 min)
Set to self - set half way - side set to partner (2 min)
Pass to self-pass to partner (2 min)
Pass self - pass half way- pass to partner (2 min)
Pass self - Pass half way-backpass to partner (2 min)
Pass to self - Pass half way - Side pass to partner (2 min)
Pass to partner - shuffle back - pass to partner - run forward (2 min)
Pass to partner - turn and run backwards - pass to partner (2 min)
Shuffle side to side passing back to partner (2 min)
2 contact pepper (dig-attack) (2 min)
3 contact pepper (5 min)
No Ball (use your garage for blocking)
Pin Hitter and DS
4 step approach - transition on the left side 3x in a row (4 sets of this)
4 step approach - transition on the right side 3x in a row (4 sets of this)
Base to defense hard 3x in a row (4 sets) DSs do this from every base position
Base block on right side to shuffle to off blocker defense to run thru (4c)
Base block on left side to shuffle to off blocked defense to run through (4x)
MH/RH
Block straight up - block left - block back to middle - block right - block back to middle
Block right - transition - approach for slide -transition off - approach for slide again
Block left - transition - approach for B -transition off - approach for B again
- April 9th -
Get outside today! Go for a bike ride or a run!
Then get to work on your trick shots! Be sure to get it on video and send it to your coach.
Submissions are due by this weekend!!!!!!!!!
- April 10th -
This weekend work on your trick shots and get them in to your coach or to Alyssa
Submissions are due by this weekend!!!!!!!!!
Weekend workout -
WALL WORK 3- PAVIN SERIES 30 MINUTES
- April 13th -
Overhead passing series
All you need is a volleyball, a chair (or exercise ball), and a wall
Setting!!!
Sit on a chair or exercise ball facing a wall
50 sets - 2 hands
100 sets - 2 hands
50 sets - right hand only
50 sets - left hand only
STAND UP!
50 sets - 2 hands w/left leg up
50 sets - 2 hands w/right leg up
25 sets - 2 hands, set self/then turn & backset
50 sets - 2 hands, side set/set forward/side set the other way
10 x continuous set - 2 hands, lunge down w/right leg back and then back up
10 x continuous set - 2 hands, lunge down w/Left leg back and then back up
Passing!!!
Against the wall or with a partner
keep passes low, approximately 3 feet high
100 passes - right foot forward (2)
100 passes - angled w/right foot back (2)
100 passes - angled w/left foot back (2)
50 passes - right arm only (flat part of the arm)
50 passes - left arm only (flat part of the arm)
50 passes - pass to self/then pass to wall
25 - pass to self/set to self/roll shot up - continuous
Want to add a STRENGTH workout? Head to our youtube workout page :
NJ YouTube Workouts
- April 14th -
VOLLEYBALL IQ
For the next few weeks, we will be working on our volleyball IQ. We will begin with watching videos on each skill. Watch all of the videos in the playlist. Click on the skill link.
Today we will begin with SERVING
-April 15th-
Grab a partner or just use your garage door or wall.
Partner Ball Control
- Set self-set to partner (2 min)
- Set self-set half way-set to partner (2 min)
- Set self - set half way-backset to partner (2 min)
- Set to self - set half way - side set to partner (2 min)
- Pass to self-pass to partner (2 min)
- Pass self - pass half way- pass to partner (2 min)
- Pass self - Pass half way-backpass to partner (2 min)
- Pass to self - Pass half way - Side pass to partner (2 min)
- Pass to partner - shuffle back - pass to partner - run forward (2 min)
- Pass to partner - turn and run backwards - pass to partner (2 min)
- Shuffle side to side passing back to partner (2 min)
- 2 contact pepper (dig-attack) (2 min)
- 3 contact pepper (5 min)
No Ball (use your garage or wall for blocking)
Pin Hitter and DS
- 4 step approach - transition on the left side 3x in a row (4 sets of this)
- 4 step approach - transition on the right side 3x in a row (4 sets of this)
- Base to defense hard 3x in a row (4 sets) DSs do this from every base position
- Base block on right side to shuffle to off blocker defense to run thru (4c)
- Base block on left side to shuffle to off blocked defense to run through (4x)
MH/RH
- Block straight up - block left - block back to middle - block right - block back to middle
- Block right - transition - approach for slide -transition off - approach for slide again
- Block left - transition - approach for B -transition off - approach for B again