Hydro Workout – Mending Week
Day 1 (Pool)
Single Leg Explosions, to taper (hip deep)
Single Leg Explosions, to taper (shoulder deep)
Deep Flying Step Ups, to taper
Deep Lateral Shuffle Steps, to taper
Single Leg Butt Kickers, to taper
Pivot Jumps, x6, to taper – try to complete a 25 yd. sequence each time
Day 3 (Pool)
Kickboard Flutter Kick Sprints
Single Leg Explosions, to taper (hip deep)
Single Leg Explosions, to taper (shoulder deep)
Deep Flying Step Ups, to taper
Deep Lateral Shuffle Steps, to taper
Pivot Jumps, x6, to taper – try to complete a 25 yd. sequence each time
Double Leg Explosions, to taper (shoulder deep)
Day 5 (Pool)
Kickboard Flutter Kick Sprints, 4×25
Single Leg Explosions, to taper (hip deep)
Single Leg Explosions, to taper (shoulder deep)
Deep Flying Step Ups, to taper
Deep Lateral Shuffle Steps, to taper
Pivot Jumps, x6, to taper – try to complete a 25 yd. sequence each time
Double Leg Explosions, to taper (shoulder deep)
Double Leg Explosions - Hydro
Shallow water version: Stand in hip deep water and crouch down. Explosively jump upwards and land with both legs.
Deep water version: Stand in shoulder deep water and crouch down. Explosively jump upwards and land with both legs.
Straight Arm Dumbbell Raises - Front
Hold a dumbbell in each hand while standing. Keeping the arms straight, raise the dumbbells up and to the front of the body to about shoulder height. If a rep tapers or, is not as explosive, then that is the last rep for that set.
Straight Arm Dumbbell Raises - Side
Hold a dumbbell in each hand while standing. Keeping the arms straight, raise the dumbbells up and to the sides of the body to about shoulder height. If a rep tapers or, is not as explosive, then that is the last rep for that set.
Incline Static Contraction Bench Press
Set your bench at an incline angle. Use a power rack. Position the bar within two inches of your extended reach. Place 30-100% more weight on the bar than you normally use. Press the bar up one inch (do not lock-out) and hold for a count of 6 to 11 seconds. Experiment to find the most weight you can hold for a minimum of 6 seconds. When you can hold a weight 11 seconds, you should add weight the next time. Perform this exercise once a week.Warmup (Dynamic Stretching)
Lunge steps. Step forward with one leg while keeping the back leg’s knee locked. This gives a better stretch on the hip flexors, a muscle used for jumping. Alternate steps forward, without the front knee moving past the toes of the front foot.
Side step lunges. Step sideways into a deep lunge until the hips are notably lower to the ground. Then, bring the extended leg toward the crouched leg and repeat. After 10 yards, return the way you came, facing the same direction, to stretch the other sides of the legs.
Tick-tocks. Stand straight and tall, then, using both hands, pull the left knee up to the chest and slightly rock back until you feel the left hip flexor activate and stretch. Then, let go of the left knee and extend the left leg back behind you fully while rocking forward and down with the torso. Return to the starting position. Repeat with the right leg.
Toy Soldiers. Keeping the legs almost straight, bring the right leg up as high as possible until it contacts the palm of the right hand, then drop the leg. Repeat for the left leg. Continue alternating legs and stepping forward.
High knees. Run while bringing the knees as high as possible, preferably as high as the hips (or higher if you are able). Rapid leg movements!
Butt kickers. Run while bringing the feet up behind you until the heel of each foot contacts the gluteus.
Karaoke. You will move sideways, facing to the side. Cross over step as you go. Each leg should cross over in front of the other leg. Alternate which leg crosses over in front of the other every other step. Travel 10-20 yards, then return while still facing the same direction.
Bear crawl. Travel using both legs and arms to walk while keeping the torso facing the floor.
Crab walk. Travel using both legs and arms to walk while keeping the torso facing up.
Gorillas. Shuffle sideways with each sequence one touches one’s hands (knuckles if you really want to be gorilla like) to the floor.
Incline pushups x5. Just a warmup, so balance on the knees on a bench or chair while doing each pushup.
Sprint 50%/75%/90%. Short distance, only about 10 yards will do. X2 at 50%, x2 at 75%, x2 at 90%.
Measure Verticals. Measure standing one arm reach. Reach as high as you are able.
Measure standing jump touching as high as you can with both hands.
Measure Reach
Move and jump as high as you are able with one hand. Use a technique specific to your sport (eg. An approach jump for volleyball players).
If this is the first measurement and you are a jump coach, then do not provide input on the athlete’s jump technique. The first measurement is the starting point or baseline measurement, so you want your data to be as unbiased as possible. Once finished measuring, have them jump again and provide inputs on technique.
Single Leg Isometric Bulgarian Squats
Place the left leg on a chair with the dorsal (top) part of the foot contacting the seat of the chair. Step out with the right leg until you are able to achieve a 90 degree bend at the knee (do not let the knee go forward past your right foot). Hold this position for 1 minute, or until you are unable to hold this position. If you move or shift your weight, you are recruiting new muscles to help out—that means it is time to stop. When you start to struggle to hold the position, focus on squeezing the right butt cheek and on pulling backward with the right heel. Once this exercise can be done for a full minute, add dumbbells. Do this exercise for each leg, 1 minute apiece.
Incline Bench Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Ultimate Frisbee
Play Ultimate Frisbee in the pool. Divide everyone into two teams. You may use the wall of the pool as the goal for each respective team. Movement while playing requires players to perform a two legged jump. Play for 15 minutes.
Arnold Dumbbell Press
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement. Repeat for the recommended amount of repetitions.
Incline Reverse Flys
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Try to squeeze your shoulder blades together to get the best results from this exercise. The arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
Dumbbell Press Flys
Hold a dumbbell in each hand and lay with your back down on a flat bench. Start with the dumbbells touching one another while they rest on your chest. Press up to full extension explosively, then laterally lower them slow and controlled to a fly position, then explosively bring them together above you, then lower them to the starting position slow and controlled.
Dumbbell Bench Press
Hold a dumbbell in each hand and lay with your back down on a flat bench. Press the dumbbells to full extension explosively, then lower slow and controlled.
Single Leg Butt Kickers
Balance on the ball of 1 foot while holding the other foot in the air. In a single explosive movement with the foot on the ground, bring it up behind you slapping the heel against your buttocks, then land on the same foot. Avoid landing on the heel of the foot as this will jar the joints unnecessarily over time. Repeat until you taper. Taper means when a rep is not as explosive as the previous rep. Remember how many reps you do the first set for each leg. When the number of reps in subsequent sets drops to about half that of the first set, then that is the final set for both legs.
Bicycle Figure Eights
Squats
From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
Bent Over Rows
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Step Offs
3 series. Find a bench, chair, or table which is about 2 inches above your standing vertical jump. Warning: Do not exceed the height specified (2 inches) above your vertical. Play it safe always. You risk impact injury otherwise. Step off the height with both feet landing on the floor. Land on the balls of your feet and immediately hop twice as fast as possible. Repeat until 8 reps are completed.
Next, hop off an object half the height of the one you just stepped off with only 1 leg. Land on the ball of your foot and hop twice immediately. Continue until 8 reps have been completed. Switch and do the other leg now. Once done, you have completed 1 series. Do 3 series total, resting 1 minute between a series (note: a series consists of a two legged step off followed by one legged step offs for each leg).
Proper technique is critical to achieve optimal results. Here is a key tip: When you step off the plyobox or Plyodome, step out and then drop the height of the box. Many athletes have a tendency to slightly step down while doing the two legged step off (as though moving down a set of stairs). Stepping down rather than out (and dropping) negates the benefits of this exercise entirely.
This exercise should be followed with 2 days of low impact exercise or rest, to allow the joints to recover and strengthen. Failing to do so may result in injury over the long term. This exercise runs a razor’s edge between injury-failure and success. If done properly, this exercise alone can add an inch to one’s vertical per week!
Over time of doing this exercise properly, the joints and bones will thicken, allowing additional height adjustment to be incorporated into the exercise. This exercise should never ever be done if an athlete is injured or mildly injured. Having a trainer present is strongly advised.
The neat thing about this exercise, aside from the massive gains one may achieve relative to other exercises, is how it changes one’s body. When an athlete lands from a height slightly higher than their best vertical jump height, a message travels along the nervous system in the feet to the brain. The message to the brain, simply put, is, “Hey! You’re jumping higher.” The central nervous system (CNS) then begins to change by thickening around the myelin sheath surrounding nerve fibers. Thicker myelin sheath walls cause faster firing of electrical impulses through the CNS, ultimately producing a faster, more explosive jump (you jump higher).
While jump training is not about speed alone, this type of exercise can ramp up an athlete’s vertical jump height gains faster than other speed exercises combined.
The equipment for this exercise is just as important as doing the exercise with excellent technique. One needs to be able to adjust the plyo box to a personalized, specific height, else one risks injury or absolute failure to achieve favorable results whatsoever. Each individual has their own vertical jump height. Static height jump boxes cannot serve the needs of this exercise. The jump box must be adjustable in 1 inch increments. The jump height of an individual must be current, or measured within a week or 2.
Warmup - Hydro
If a proficient swimmer, swim 100-200 yards freestyle nice and easy. If not, do 4 lengths of 25 yards of bounding.
Single Leg Explosions - Hydro
Shallow water version: Stand in hip deep water. Balance on the ball of one foot. Crouch and jump as high as you are able to taper.
Deep water version: Stand in shoulder deep water. Balance on the ball of one foot. Crouch and jump as high as you are able to taper.
Single Leg Step Ups
Place one foot atop a chair, bench or plyo box. The other foot is on the ground with the heel raised. Try to keep the heel of the foot on the floor off the ground when you land. Explosively push yourself up into the air using the muscles in the leg atop the box. Continue until you taper. Remember the rep count for each leg in the first set. When the rep count drops to about half in a subsequent set, then that is the last set for both legs. In other words, train to taper.
Mirror Drill
Adopt a low defensive stance facing a partner. Designate one person as the leader and the other as the follower. The leader leaps with both feet in a random direction with the follower reading them and mirroring their jump. Stay low the entire time. The follower should try to follow the leader’s jump immediately. When the follower makes an error, switch roles and repeat. Do this until each person has been the leader 3 times to complete the set. Bonus: Wear a pair of jump soles during the exercise for added training value.
Drop Jumps
Stand with both feet atop a plyo box, bench or chair. Step out with one foot and hop off with the foot still on the box. Land on the balls of both feet (like a cat).Depth Jumps
Stand with both feet atop a plyo box, bench or chair. Step out with one foot and hop off with the foot still on the box. Land on the balls of both feet (like a cat). Immediately upon landing, jump quickly into the air.Single Leg Hip Ups
Place the heel of one foot atop a chair, plyo box or bench and lay with your back flat on the ground. Rest your hands on your stomach. Keep the other leg in the air but relaxed. Explosively bring the hips up as high as possible, then lower the hips to the ground. When a rep is not as explosive, then that is the last rep for that set (taper). Remember the number of reps for each leg in the first set. When a later set’s rep count drops to about half that of the first set, for either leg, then that is the final set. If you are doing these correctly, you will feel your hamstrings and gluteus muscles doing the work.
Pushup-Situps
Lay on your back while holding a dumbbell in each hand. Anchor your feet with either a kettle bell (each) or hook the toes of the feet under a couch. Keep the legs straight the entire exercise. Extend the arms as though completing a full extension of the arms as though performing a bench press. At the end of the upward press of the dumbbells, sit up. Then roll backward into the start position. Repeat.
Pushup Situps are an excellent compound exercise. When you jump, you jump with your whole body, not just your legs. So doing a full body compound exercise such as this one helps connect your body so you jump with your whole body.
Static Stretch
Static stretching should only be done following a workout. Static stretching consists of stretching with minimal movement. Static stretching does not move the blood around in the body as does dynamic stretching, as it involves a focused, slow stretch for the target muscle group. Here are some examples. There are many, many stretching exercises, but these examples cover all the main body parts.
- Bicep and Chest stretch. Place the hand behind you on a wall or post. Rotate your torso away from the hand while keeping the hand in position. Rotate until you feel the muscles stretching. Do not rotate too far, or to the point where the stretch is extremely tight.
- Tricep and Lat stretch. Lift the arm above and behind the head while bending at the elbow. Continue the movement until you feel the tricep stretch. If you do not feel the stretch, place the off hand on the elbow of the stretching arm and pull until you start to feel the stretch. Again, do not stretch too far, only to the point where you feel the muscle tighten slightly.
- Shoulder rolls. With both arms straight, reach behind the body near the lower back until you are able to clasp both hands together. Once the hands clasp, roll the shoulders back and drop the chin while taking a deep 4 second long breath. Breath the air out and relax the shoulders. Repeat as needed.
- Neck rolls. Tilt the head left until you feel the stretch in the neck muscles. Return the head to the upright position. Tilt to the right until you feel the stretch and then relax again. Also tilt the head forward, then backward until you feel the stretch.
- Middle Back stretch. Lay on your back and place your hands flat on the ground for stability. Bring both legs up and over until they are behind the head and, you begin to feel the middle back area stretch. You may have the flexibility to bring the feet over and back until touching them to the ground. Return and repeat.
- Lower Back stretch. Sit on the ground with the left leg straight and angled 45 degrees from where you are facing. Place the bottom of the right foot against the inside of the thigh while keeping the side of that leg on or near the ground. While still facing forward, lean down toward the left leg until you feel the lower right part of your back stretch. Repeat for the other side to stretch the lower left back.
- Stomach stretch or Cobra. This is a yoga stretch called the cobra. Lay face down with the hands just below the arm pits, palms on the ground. Push with both hands while arching the torso upward until you feel the stomach muscles stretching and hold. Take a deep breath of air for 4 seconds, release the air and return to the starting position.
- Groin stretch. Start in the standing position. Drop down and with both hands, grasp the Achilles of each foot with the corresponding hand. Bring the hips down, then shift the hips right, then left, then raise them—all while keeping the hands grasping the Achilles tendons of your feet. Return to the start position after 5-10 seconds. Repeat as needed.
- Hip Flexor, Hamstring stretch. Stand in a medium deep lunge position. Straighten the back leg completely, then lean the torso back until you feel the hip flexor muscle stretch. Then, slightly bend the back leg, straighten the front leg (shifting the body weight back slightly) and lean toward the front leg until you feel the hamstring muscle stretch. Switch the leg positions and repeat to stretch the hip flexors and hamstrings for both legs.
- Calf stretch. Start in the “leaning rest” position or, start position to do a pushup. Keeping the hands in the same spot, begin sliding each foot forward until you feel the calf muscle of that leg stretch. If you are very flexible, you will be able to slowly work your feet up to where they are nearly touching the hands. Walk the hands up the legs until you are standing, very slowly and using the hands to support the torso as it becomes upright.
- Quadriceps stretch. Either balance on one foot or place a hand on a wall for balance, then bring one leg back until you can reach back with the hand to grasp the dorsal area of the foot. The hand that is grasping the dorsal area of the foot should pull the foot back and up behind until you feel the quadriceps of that leg stretch. Repeat for the other leg.
- Quadriceps and feet. Rest on the ground with both lower legs contacting the ground, toes back so the dorsal areas of the feet are against the ground. Lean back with the upper body until you feel the quadriceps and ankle areas stretch. Arch the back if you are flexible enough to stretch that far.
Dumbbell Step Up, Lunge Backs
Explosively step up, then control on the way down and for the lunge back. Keep the back leg straight so as to better involve the hip flexors. Only 5 reps for 5 sets, so use a dumbbell weight which limits your explosive reps to no more than 5 reps. If you can only perform 3 explosive reps by the later sets, that is okay.
Static Contraction Squats
Set the power rack at a height where your squat will lift the bar 1-3 inches. Load the weights onto the bar. Lift and hold 6-11 seconds. If unable to hold at least 6 seconds, then use a lighter weight. If you are able to hold the weight 11 seconds, use a heavier weight (try about 25% more weight, but fine tune it until you are in the 6-11 second range). Static contraction squats are a maximum contraction lift. Your body is able to lift far more weight than if you were to do a full range of movement lift, so maximum muscle contraction may be achieved.
Russian Twists
Hold one dumbbell with both hands while sitting upright on the floor. Twist the torso, bringing the weight to the floor beside one hip, then move the dumbbell the opposite direction to the floor on the other side of the hip. 3 to 5 reps per set, so ensure your weight is heavy enough to benefit.
High Pulls
Prepare a barbell with weights and place it in front of you at your shins. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell. Your arms should be straight with a slight bend at the elbow. In one fluid motion, explode up and off the ground as you pull the bar high, leading with your elbows. Your feet will leave the ground. Land softly and lower yourself back to the starting position.
Dumbbell Squats
Holding two dumbbells, squat down with control, then explosively move upwards. Only 5 reps for 5 sets, so use a dumbbell weight which limits your explosive reps to no more than 5 reps. If you can only perform 3 explosive reps by the later sets, that is okay. Also, try to adopt a squat stance that bears some resemblance to a sport specific squat position.
Wood Choppers
Static Contraction Bench Press
This exercise is performed inside a Power Rack. Position the bar within two inches of your extended reach. Place 30-100% more weight on the bar than you normally use. Press the bar up one inch (do not lock-out) and hold for a count of 6 to 11 seconds. Experiment to find the most weight you can hold for a minimum of 6 seconds. When you can hold a weight 11 seconds, you should add weight the next time. Perform this exercise once a week.
Bench Press
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, explosively push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
- Repeat the movement for two explosive reps.
- When you are done, place the bar back in the rack.
- Caution:
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.
Dumbbell Rows
Keeping your back straight, lean forward at a 45 degree angle. While grasping two dumbbells, let the arms hang down. Explosively pull the dumbbells toward the arm pits while trying to touch the shoulder blades together. Return to the starting position.
Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions.
Side to Side Lunge Steps
Requires a PlyoTower ™ in a swimming pool. In shoulder deep water with a PlyoTower ™ to one’s side, place one foot atop a PlyoTower ™ (requires you to step sideways). Explosively jump upwards to the side, landing with the other foot atop the PlyoTower ™ and the foot that started on the PlyoTower ™ on the bottom of the pool on the other side. Then shuffle back to the original starting position. Continue until a rep is no longer explosive, then that is the final rep for that set. Repeat for the other leg. Remember how many reps you did for each leg in the first set. In later sets, when the explosive rep count drops to about half that of the first set, then that is the last set.
Pivot Jumps
At one end of the pool, face the side of the pool and crouch very low. Explosively jump upward, forward and pivot mid air to land facing the other side of the pool. This should advance you down the lane of the pool a bit. Each pivot is 180 degrees. Continue until you either you have advanced 25 yards or your explosiveness tapers.
Dumbbell Split Squats
Extend the left leg forward bending the knee. Extend the right leg backward, keeping the leg perfectly straight. The left knee should never be in front of the toes of the left foot. While holding two dumbbells, slowly lower the hips toward the ground, deep as you are able, then explosively return to the starting position. Switch legs and repeat.
Dead Lifts
Warning: This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer’s supervision.
- Place a barbell with weights in a clear space on the floor.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet should be pointed straight ahead.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell (still keeping the back straight).
- As you lift the barbell, your hips and shoulders should rise together and your back should remain straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
Dumbbell Calf Raises
Holding only 1 dumbbell, balance on the ball of one foot to adopt the starting position. Pronate the foot on the ground until it has fully extended—explosively, then return to the starting position with control. Only 5 reps for 5 sets, so use a dumbbell weight which limits your explosive reps to no more than 5 reps. If you can only perform 3 explosive reps by the later sets, that is okay.Lateral Step-Up Shuffle, to taper
Stand next to a PlyoTower ™. Laterally step up with the nearest leg to the PlyoTower ™. Shuffle across the top of the PlyoTower ™ and down to the other side until both feet are on the ground. Reverse direction, stepping up laterally and shuffle back across the top of the PlyoTower ™ the other direction. Continue to taper.
Tricep Kickbacks
Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your left lower leg and your left hand on top of the bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Bend your right elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keep your elbow close to your waist. Pull your abdominals in and bend your knees slightly. Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor. Slowly bend your arm to lower the weight. After you complete the set, repeat the exercise with your left arm.
Dumbbell Pullovers
Lay on your back while holding one dumbbell above the chest with both hands. Make sure to grasp the dumbbell with both hands beneath one of its heads. Slowly lower the dumbbell back and above the head until the arms reach a 45 degree angle. Then explosively bring the dumbbell up to the start position. When a rep tapers, or is not as explosive as a previous rep, then that is the last rep for that set.
Tricep Extensions
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step. Repeat for the recommended amount of repetitions.
Dumbell Curls
Hold a dumbbell in each hand while standing with the arms relaxed. Explosively bring the dumbbells up toward the shoulders, then slowly return to the start position. If a rep tapers before 5 reps, then that is the last rep for that set.
Clean and Jerk
Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar. Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Adjust grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible, while vigorously extending arms over head.
The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arm’s length with back straight.
Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward. Lower barbell to shoulders, then bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired). Also known as Squat Clean and Jerk.
Getup-Situp-Press
Lay on your back while holding a dumbbell in each hand. Anchor the feet with either kettle bells or even under a couch. Extend the arms as though completing a full extension of the arms as though performing a bench press. Roll forward to a sitting position and then roll backward into the start position. Repeat.
Med Ball Knee Sets
Pullups
Do pullups until a rep tapers, then rest. Continue until the rep count of subsequent sets drops to about half that of the first set.
Ball Plank
Place both hands on a ball and have the feet and body in a plank position to activate the core. When the body squirms and wiggles, the body is recruiting new muscles other than the ones emphasized, to complete the task, then stop.
Underwater Hockey
You will need a swimming pool (without lane lines). Use the open shallow area of the pool. You will need an area that has walls on either side of the pool.
You will also need a weight like those worn on a dive belt and some hockey sticks, but not hockey sticks. These are underwater hockey sticks. You can also buy an underwater hockey puck and sticks online.
One side has one color of sticks, the other has a different color.
The object of the game is to hit the puck against the wall of the opposing team.
In my version of underwater hockey, the players must hold their breath without the benefit of a snorkel. You may also wear goggles, but that is not required to play.
Continue play until one team reaches 5 points, then mix up the teams again or just play again with the same teams.
Viking Throws
Viking throws in the sand are best done with a soft medicine ball, but you can use a regular medicine ball. You will also need either a plyo box or stable bench to stand on.
Start: Holding the medicine ball with both hands while standing atop the plyo box in the sand.
Depth jump from the box to the sand and then immediately throw the ball up into the air as high as you can and let it land.
Keep the arms as straight as possible during the throw.
Keep the back (spine) straight while landing and during the throw.
Use the legs similar to how you squat lift when you throw.
warmup-123
warmup-123: In the pool, you will move through the water 25 yards taking 3 distinct steps, or 1-2-3. The first and second steps you take strong steps forward and on the third step, you bound or leap up and forward. So, one (strong step), two (strong step) and then three (big leap forward).
Sprint Karaoke
Sprints in the sand for jump training are done at intervals. When the athlete’s feel their explosiveness taper off during a sprint, then that is their last sprint for that set.
Stand on the back line to start. Make sure you are facing the side of the court with one of your shoulders closer to the net.
While maintaining your facing to the side of the court, you will karaoke toward the net.
Karaoke is done as follows:
- The leg farthest from the net will crossover step in front of the leg closer to the net while standing.
- Then the leg closer to the net at the start takes a sideways stride.
- Then the leg farthest from the net will crossover step behind the leg closer to the net while standing.
- Then the leg closer to the net at the start takes a sideways stride.
- Repeat at a sprint pace all the way to the net.
Then keep walking toward the other back line.
When you reach the other back line, turn and karaoke sprint to the net.
Keep walking toward the back line you started from.
When you reach the original back line, repeat.
Continue until you taper. You do not want to fatigue and move less than explosively, so listen to your body. When you taper, stop. Rest 1 minute and repeat.
When you taper during the first sprint of a set, then that is your last sprint of the exercise.
Kickboard Flutter Kick Sprints
Kickboard flutter kick sprints require a swimming pool and a kickboard.
Grasp the kickboard with both arms, keeping the arms straight and the kickboard extended out in front (like the platform extends out in front for a pass in volleyball).
Kick the legs vigorously, propelling one forward.
Continue for the length of the pool or, until you taper.
Deep Lateral Shuffle Steps
Deep Lateral Shuffle Steps, to taper: Use a Plyotower (TM) or underwater plyobox for this exercise.
Stand with the side of your body next to the plyotower in the water. Place the foot of the leg nearest the plyotower on top of the plyotower. Shuffle up and across, left to right, then right to left to return to the starting position. When a repetition tapers off, or is less explosive, stop. Rest 30-45 seconds and start the next set. Keep track of the reps for the first set. When a later set’s reps drop to about half that of the first set, then that is the last set.
Butterfly Kick Sprints
Butterfly kick sprints require a swimming pool.
Move through the water using a butterfly kick while undulating the body up, down and forward through the water.
Continue until you taper or reach the other end of the pool.
Complete the requisite number of pool lengths.
Dumbbell Sprints
Sprints in the sand for jump training are done at intervals. When the athlete’s feel their explosiveness taper off during a sprint, then that is their last sprint for that set.
Stand on the back line to start while holding a dumbbell in each hand.
Sprint to the net in pronounced bounds at a 45 degree angle while keeping the arms straight. With each forward and lateral bound, allow the arms to swing with the momentum (like windshield wipers) while keeping the arms just in front of the body. Then keep walking toward the other back line.
When you reach the other back line, turn and sprint to the net.
Keep walking toward the back line you started from.
When you reach the original back line, repeat.
Continue until you taper. You do not want to fatigue and move less than explosively, so listen to your body. When you taper, stop. Rest 1 minute and repeat.
When you taper during the first sprint of a set, then that is your last sprint of the exercise.
Warmup (Sand) Sunflowers
Sunflowers are a warmup that produces “sunflowers” in the sand. Start in a low defensive posture. Slowly, while keeping one foot stationary, slide the other foot sideways across the sand in a sideways lunge movement. Then, return while keeping the foot in contact with the sand. This leaves an impression in the sand which is a “petal”.
Next, slide the other foot laterally through the sand in a sideways lunge movement in the opposite direction of the first “petal” you created. Then return to the start position (the center of the sunflower).
Next, rotate your facing 45 degrees to the left and repeat. Then do it again until you finish the sunflower in the sand.
Play for Objects
Play for objects can be done indoor and for beach volleyball. For this example, use a sand court. You will need objects as the scoreboard. For example, 6 pieces of candy or 6 pizza boxes, or 6 of anything.
Divide players into two teams on either side of the net.
Place the objects on the sidelines as the “scoreboard” into two piles of 3 objects each.
Play volleyball until one side scores a point.
When a point is scored, move an object from the losing team’s pile to the winning team’s pile.
When one team has all 6 objects in one pile, they collect them or win them.
Medicine Ball (setter)
The medicine ball setting exercise requires a medicine ball and a sand volleyball court.
The athlete kneels in the sand to start.
The second person holds the medicine ball to start.
The athlete kneeling in the sand extends the arms up above the head with the arms nearly locked out, with the hands shaped to set the ball.
The second person with the medicine ball tosses the ball tosses the ball into the hands of the kneeling athlete.
The kneeling athlete “pops” the ball up and back to the tosser to catch to complete one repetition.
Continue for 20 repetitions to complete one set. If during this time a rep tapers off, or is less explosive, then stop.
Perform a number of sets required or, until the explosive rep count drops to about half that of the first set.
deep flying step ups
Deep flying step ups, to taper: Use a Plyotower (TM) or underwater plyobox for this exercise.
Place one foot squarely atop the plyotower and the other foot on the floor of the pool. Try to do this in deep (shoulder level) water. Explode upward and land in the exact same position you started. Repeat until you taper. Repeat for the other leg atop the plyotower. Keep track of the repetitions for each leg the first set. Rest 30-45 seconds and start the second set. Each set go to taper. Taper is when a rep is not quite as explosive as the previous rep. When a later set for either leg drops to about half that of the first set, then that is the last set for both legs.
Pool Bouy Crawl
The pool bouy crawl is done by placing a pool bouy between one’s legs and then swimming the requisite distance in a swimming pool.
The pool bouy gives the legs buoyancy, resting them and allowing one to swim or “crawl” using the upper body.
Swim the requisite distance with a pool bouy between the legs.
Sprints
Sprints in the sand for jump training are done at intervals. When the athlete’s feel their explosiveness taper off during a sprint, then that is their last sprint for that set.
Stand on the back line to start.
Sprint to the net, then keep walking toward the other back line.
When you reach the other back line, turn and sprint to the net.
Keep walking toward the back line you started from.
When you reach the original back line, repeat.
Continue until you taper. You do not want to fatigue and move less than explosively, so listen to your body. When you taper, stop. Rest 1 minute and repeat.
When you taper during the first sprint of a set, then that is your last sprint of the exercise.
2 Person Pepper
This is the version of the 2 person pepper in the sand I prefer for sand training. This requires a volleyball sand court and a beach volleyball.
Basically, peppering is 2 people alternating contacts with a volleyball in this order: Dig, Set, Attack.
This version however, requires movement and greater control.
Start: Initiate the drill with one person holding the ball standing by the net with their back to the net. The other person is off the net on the same side of the net as the initiator. Let’s call the initiator player A. Their partner is player B.
First Contact: The initiator (player A) sets the ball to their partner (player B) and immediately runs under the net to the other side to dig.
Second Contact: The person off the net (player B) at the start sees the ball set to them to hit. Player B hits the ball in a high roll shot up and over the net to their partner (player A) who has moved there to dig. Then, the person who just hit the ball (player B) runs under the net with their back to the net and is ready to set.
Third Contact: The ball is now travelling across the net. The person ready to dig (player A) will dig the ball up to the net to their partner (player B) to set. Next this person (player A) prepares to attack the ball.
Fourth Contact: The person who just arrived (player B) sets to player A. Next, player B runs back under the net to their starting position and prepares to dig the ball.
Fifth Contact: Player A attacks the ball, sending it back across the net to where player B is moving to dig. Player A then runs under the net to their starting position and prepares to set.
Sixth Contact: Player B digs the ball up to player A and prepares to hit again.
Repeat this cycle over and over, continuously.
Kangaroo Jumps
Kangaroo Jumps
Jump up and forward with both legs in the water for 25 yards. Do 4-6 sets, or when you taper noticeably stop.