I have 2 days of voleyball training and 3 or 4 calisthenics workouts at home looking at how tired I am My training at home is 20-30 minutes training volleybal fundamentals to warm up Next is one of these 3: PUSH - CHEST / TRICEPS / ABS Push Ups 3x 6-8 Dips 3x 6-8 Leg Raises 3x 6-8 Plank 3x 40 sec LEGS - THIGHS / CALVES / GLUTES Lunges 3x 6-8 Squats 3x 6-8 Lateral Lunges 3x 6-8 Calf Raises 3x 10-12 PULL - BACK / BICEPS / ABS Pull Ups 3x 6-8 Chin Ups 3x 6-8 Scissors 3x 6-8 Jackknife 3x 6-8 And to finish I do streching: 3 times the ones from te images holding the strech for 30 seconds after doing the ones from the images I do the ones from Han Takahashi video: https://youtu.be/8DhEKB7gow4?si=BBmkcHF3fmy62HQe For cardio I ride my bike to college 30 minutes everyday I really feel like my legs don't keep up when I'm playing, feel very slow in court, could you Help me with beng faster an more agile?

🦾 You can still Maintain and even improve certain metrics while in your Fall Season. How you do it will matter of course. Without getting geeky, you have to be consistent with your training frequency, tackle sleep as best as you can, and try to eat well. I catch myself overthinking on how to do this with my athletes that come in 1-2x/week during the fall season. TIPS: 1. What metrics do you want to keep at or around what it was ending the summer? 10 or 20 yd dash? Approach Vertical Jump? Broad Jump? Squat? Trap Bar Deadlift? Upper Body presses or pull ups? 2. Understand that just like other times of the year, when you focus harder for lets say 2-4-6-8 weeks on certain metrics and athletic traits, you'll have to ease up on the volume in other areas. For example, right now I am looking to maintain speed when I train my girls in San Antonio, but I also want to maintain if not improve their Vertical Jump so they are entering club practices after Thanksgiving higher. To fit into their time with me, we will still do Explosive movements from medicine balls to sprints and so many different Plyometrics, BUT we will ease off the time and volume spent on those. Doing this we will have just enough done to preserve these areas, while still working on our Jump Technique, Jump Volume, and attacking the Vertec for their approach jumps. Not only do I want to get another 2-4" for them, I want to get rid of costly mistakes done in that approach that might not be addressed from their coaches. For strength, 2 lifts we are tackling is Trap Bar Deadlift and Front Squats. 4 sets 4 reps is where we are at, gradually we will work into something like 6 sets 1-3 reps. Every 2 weeks we are changing something to help us progress beyond just adding weight. 3-5 Second Eccentrics, then 3-5 Second Isometrics, then Fast Concentric output. Maybe a little less weight for more speed maybe about the same weight if the speed output can be hot. We'll still throw in Unilateral positions on the lower body and/or when we do Upper Body. Reps will stay at 8 at the most.

Class of 2027 Middle Olivia Theis Pieper HS (SATX) Vs Boerne-Champions HS (9/16)

Wentworth Freshman Ava Rocchio 💪🏼 Everyday game is a Block Party 😎 @Brenda Rocchio