Volleyball - Girls

 UPDATED: 8/27/18

Tryouts have concluded for the 2018-2019 Season. The Coaching Staff is looking forward to an amazing season.  

PRACTICE TIMES: 

VARSITY WILL PRACTICE FOR 8/27/18 200-430

JV WILL PRACTICE 3:15-530 

C TEAM WILL PRACTICE 430-630

10 practices are required by WIAA rule before you're eligible to participate in a match, additionally if for some reason you miss 5 consecutive practices (injury) before you've had your 10 practices  then once you resume playing you start back over at zero practices. PLEASE GET YOUR PAPERWORK PACKETS RETURNED TO THE SHORECREST OFFICE ASAP AFTER THE OFFICE RE-OPENS ON AUGUST 14TH, PLEASE DONT WAIT UNTIL THE 1ST DAY IN CASE SOMETHING IS NOT COMPLETE WITH YOUR PAPERWORK !!

 I wanted to get information out early on the start of the fall season since there always seems to be some confusion. The high school seasons are different than the middle school seasons so I need incoming freshman to pay special attention but returners this is a reminder to you as well. The fall sports season starts 2 weeks prior to the start of school so you need to make sure you plan your vacations around the start of fall practices if you plan on playing, the first day of fall practices will be Monday 8-20-18 during the first 3 days of that week we will decide who is on which team, the fourth day of that week (Thursday the 23rd) will be the first day for individual practices, in other words all 3 teams will practice on their own court, there is NO break once the season starts on the 20th and it continues uninterrupted until approx. the end of October, please do not plan on taking any vacations during this time, not even a couple of days, it is not fair to the rest of the team. Take a look at the workout information below, you may use this information or a workout plan of your own but please make sure you're doing something. Please contact me with questions, thanks . - Robyn Williams - Varsity Coach

IF YOU HAVE A JOB PLEASE LET YOUR EMPLOYER KNOW WHAT YOUR SCHEDULE WILL BE BEGINNING THE 20TH !! YOU WILL NOT BE ABLE TO MISS/LEAVE EARLY FROM  PRACTICE, MATCHES OR TOURNAMENTS DUE TO WORK SO PLEASE TAKE THIS INTO CONSIDERATION BEFORE YOU TRYOUT !!!

 Summer Home Volleyball Workouts

Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders, hamstrings, hip flexors and ankles (all the muscles you use most during volleyball).

Leg Drills

• Lunges (Sets/Reps: 3x20)
• Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
• Jumping Jacks (3x50)

Quick Feet: Jump Rope Series

• Normal pace jump, 30 seconds
• Right foot only, 30 seconds
• Left foot only, 30 seconds
• Double right, double left, 30 seconds
• Fast as you can go, 30 seconds

Repeat 3 times with a 1-minute rest between sets.

.Abdomen Workout (A STRONG CORE HELPS GENERATE POWER AND MAKES INJURIES LESS LIKELY)

• Sit-Ups (3x50)
• Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)

Arm Strength

• Lateral Dumbbell Raise (3x25)
• Single-Arm Med Ball Push-Up (3x3-5 each side)

3 minute shoulder warm-up video below done with surgical tubing - I highly recommend for shoulder strength and prevention of shoulder injuries. Copy and paste for access.

 http://jacksonstrength.com/awesome-volleyball-shoulder-exercises/