UPDATED - 3-19-17
Now that the spring sports season has started we're not that far away from the start of our open gyms. they generally start the 1st week of June, they will be one afternoon a week and the time will be 3:30-5:15pm, I'm working on nailing down the day of the week and will pass that along as soon as I have confirmed. Hopefully all players have done something to get better in the off season as that really is the only way to compete anymore, there are opportunities at the Academy Sports Center in Lynnwood, please check them out @ www.academyvb.com , they have spring leagues and small group training sessions, please do not assume that since you made a team last season or even the past couple of seasons that you are guaranteed a spot on a team this coming season, ALL players have a responsibility to do somethings to make themselves better during the off season. 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 8-21-17 during the first 3 days of that week we will decide who is on which team, the fourth day of that week (Thursday the 24th) 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 21st 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. Please contact me with questions, thanks . - Dave Morehouse - Varsity Coach
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).
- 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)
- 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.
C-Team Coach: Robyn Williams
Click on "Contact Me" to send an email to Coach Dave Morehouse.
To see the season schedule, go to the Wescoathletics.com link..