WELCOME sky high volleyball!
DEA Nation is very excited to be partnering with Sky High Volleyball to offer a program to improve the speed, strength, and endurance of all their athletes!
During these following along videos we will take you through the entire workout from start to finish! All of the training videos you will be presented will have multiple athletes demonstrating variations of each exercise. If you have access to equipment, GREAT! If you don't have equipment, we have variations available for you too! We encourage you to push yourself and also be aware of your abilities and limitations.
If you are experiencing any pain or are recovering from an injury please contact us at info@deanation.com so we can arrange a time to discuss options for you to still get those gains while taking care of your body.
Warm up
Warm Up
This warm up should be done before every workout.
Alternating every 30 seconds for 3 minutes. This replaces a 1/2 mile run.
Jog in place
High knees in place
8 seconds on 10 seconds off. This replaces 4x40 yard build ups.
High Knees
15 seconds each arm/leg
Leg swings
Arm swings
1 Minute Jump Rope
week 1 workout 1
Week 1 Workout 1
(20 sec. on 10 sec. off) X5 -> 2min rest -> next exercise
Hip Thrusters
Wide Stance Deadlift
Bulgarian Split Squat
Front Squat
Alternating Back Lung
Glute Bridge
week 1 workout 2
Week 1 Workout 2
(20 sec. on 10 sec. off) X5 -> 2min rest -> next exercise
Side to Side Lunge
Burpee
Glute Bridge
Plank
Jumping Lunges
Jump Rope