UPDATED - 7-16-16 - See below for the volleyball open gym schedule , they'll be every Thursday afternoon starting June 2nd 2016 except for Thursday the 16th since the gym is not available that day , time will be 3:30-5:15 pm. Please all read all the way to the bottom , there are a couple more items , one which has information on summer programs at Academy Sports Center in Lynnwood, and volleyball conditioning workouts you can do at home and then also fall tryout information.
IN REGARD TO RETURNING PAPERWORK FOR THE FALL SEASON , WEEKENDING 7-8-16 WILL BE OUR ATHLETIC SECRETARIES LAST WEEK IN THE OFFICE UNTIL AUGUST 15TH, IF YOU CAN GET PAPERWORK IN BEFORE SHE LEAVES FOR THE SUMMER THAT WOULD BE A GREAT IDEA , THE WEEK OF AUGUST 15TH IS ONLY ONE WEEK PRIOR TO THE START OF THE FALL SEASON, I RECOMMEND NOT WAITING TO TURN IN PAPERWORK UNTIL THE 1ST DAY OF TRYOUTS JUST IN CASE SOMETHING IS NOT COMPLETE OR IS INCORRECT, ALL PAPERWORK MUST BE REVIEWED BY OUR AD THEN HE'LL PASS ALONG THE YELLOW EMERGENCY CARD TO ME , THAT TELLS ME YOU'RE ELIGIBLE TO TRYOUT. TOO MANY TIMES OVER THE YEARS PEOPLE WAIT TO SCHEDULE THEIR PHYSICALS AND THEN CANNOT GET AN APPOINTMENT IN TIME FOR THE START OF TRYOUTS, PLEASE MAKE APPOINTMENTS NOW AND GET IT TAKEN CARE OF AHEAD OF TIME.
JUST ADDED BELOW IS A LINK (COPY/PASTE) TO A 3 MINUTE SHOULDER WARM-UP AND STRENGTHENING VIDEO, PLEASE TAKE A LOOK.
Remaining open gym dates
Thursday July 21st
Thursday July 28th - Last One !!!
Please copy & paste the link below and you'll be taken to the website , here you'll find information on summer programs and camps , I highly recommend these programs.
We've recently purchased 24 new uniforms
24 player backpacks
24 sets of sweats (jackets and pants) for both JV & varsity
all purchased from the fundraisers we've done this winter/spring
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.
PLEASE READ THE PARAGRAPH BELOW, IT HAS TO DO WITH FALL TRYOUTS:
C-Team Coach: Robyn Williams
Tryouts begin Monday August 22nd 2016 from 3:45-6:15 pm , varsity practices will remain at that thru the season, JV & C team practices will likely start and finish earlier, we'll confirm once we break down the teams, we will likely break down into teams after our Wednesday August 24th practice but we may need to extend decisions on the JV & C teams until the end of the week. Ten practices are required before any player is eligible to participate in a match. All paperwork should be returned to the Shorecrest athletic office prior to the first day of practice. Please remember that all paperwork must be returned to Lane Loland in the main office, if it comes to me in the gym the first day I'll have to send you to the office, please return it the week before so we can work thru any issues if needed. Paperwork packets will be available for pick up in the main office however the office is closed until August 15th. Please note that tryouts are a full 2 weeks before the start of school this year, factor this in to your summer vacation schedules if you plan on playing. For those of you moving up from Kellogg or any other middle school, the high school seasons are a little bit different, once tryouts begin on the 24th the season continues uninterrupted until approx the end of October, there are no off days or holiday breaks (including Labor Day).
Click on "Contact Me" to send an email to Coach Dave Morehouse.
To see the season schedule, go to the Wescoathletics.com link..