Hell

How can i train my self for Hell week in volleyball in a week?

In a week i have volleyball Hell Week and its going to be hard i hear from all my friends that have been on the team already. How can i prepare myself for this in only one week? Please help!
And this is going to be ALL outdoor training. So we are going to be on the beach everyday, playing and practicing on the beach.

Sounds like my tryouts
It’ll probably be a lot of indoor training as well as a lot of outdoor such as running, bleachers/steps, and ab work.
I’d start running/sprinting, imitating blocking (jumps and footwork), hitting against a wall outside(hitting shoulder) doing LOW passing footwork, getting lowwwww and holding until you think you’re about to fall over (about 3 times) or wall sits.
I’d also do 50 right hand sets, 50 left, and 200 regular sets about 9-12 or so inches away from a wall all in a row, never taking a break for your arms. It’s all going to burn so you’ll know it’s working.

I’d also do crunches, 3 sets of 30 regular and then a set of 30 for each side. Lay on your side and lean on your elbow with only your feet and forearm on the ground + your other hand, no knees or hips. Do regular plank too, lay on the ground with your elbows and your feet holding up your body. Try to go for a minute or more. 3 sets once again.

Good luck!!!

Avril Lavigne – What The Hell

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