Revision due to Safer At Home
Post on one of our social media pages a picture / video of you doing something volleyball related and earn points towards the new Workout Program Prize.
Year-Round Conditioning / Workouts
We are starting a new program at KM for volleyball. We are focusing on getting more involved (youth and high school participants) and staying healthy. In addition, we are looking to strengthen our program through its most important participants – you! We are starting with really making this available to 6th through 12th graders and will be looking to you for how things are going and what we should add / remove from the program to make it better.
Program Leader: Kaitlin Kapitan, Women’s Soccer Coach / Middle School Teacher - youth workouts
Volleyball Co-Leader: Shane Peterson, Women’s Varsity Volleyball Coach / Boys & Girls’ Youth Director
Youth VB - Spring, Summer, Fall – Currently Enrolled in 6th through 8th
Days / Times: Tue, Thur, and Fri 4:30-5:30 lifting - middle school
Benefits: Exposure to coaches, Kaitlin is there most days until Soccer season starts / Shane will be there at least twice per month, usually Thursdays)
Incentives: for the top six participants, you will get a chance to be introduced with the Varsity Players at a match and sit on the sideline
Program to Use: We will be using TeamBuildr.com (download the app for iPhone / Android) to track progress and help users understand how to perform the activity. There is a volleyball OUT OF SEASON program you will be following / plus a combined athlete program.
Join Code: FDPA-E9W1 / Password: EGHGU2TM
Form to Log Your Progress: https://docs.google.com/forms/d/e/1FAIpQLSc8_fmC-IVbEC9D_6DDzFTPGjKYvjxIHNESN21fp0pwEFCe9g/viewform
High School Program
Days / Times: Mon, Tues, and Fri, 2:45 pm - 4:00 pm / Thur 2:15 - 3:45 pm (early school release)
Sport specific / Individual Training: 6:00 - 7:00 am open Mon, Tues, and Thur
Benefits: Exposure to coaches, Kaitlin is there most days until Soccer season starts / Shane will be there at least twice per month, usually Thursdays)
Incentives: for the top ten participants, you will be featured in a new calendar of events we will posting around the school (if you wish a different incentive, please let me know)
Program to Use: We will be using TeamBuildr.com (download the app for iPhone / Android) to track progress and help users understand how to perform the activity. There is a volleyball OUT OF SEASON program you will be following / plus a combined athlete program.
Join Code: FDPA-E9W1 / Password: EGHGU2TM
Link to Log: https://docs.google.com/spreadsheets/d/13QrOcjEC2IUgKUEEIy8KBmko26FJNLy0hGxriLOOnaI/edit#gid=0
Leadership: from the program – points required to be in top ten to be eligible for captain selection
Coaches presence important but team captains have proved to be more valuable to team members
When athlete is multi-sport, they should prepare with the Team that is the very next season (soccer, track, etc.) and then focus on volleyball (by summer – fulltime volleyball)
ACL Injury Prevention: Warm-up period geared towards injury prevention, exercises specifically designed to reduce injuries
Rep quantity: Each person is different and it is important for the athlete to learn / be shown what their rep quantity is per exercise. Each player may be different based on strength, experience. You need to figure out what is your max weight for each exercise so you don't push beyond it, but also aren't doing reps so far away that you never approach it. As a generality, reps should be done around 75% of max until they become too easy (can do 3 reps of 10 for instance with no strain) and then you should move up your weights which will approach closer to your max (and in reality your max probably changed by the time you get to your max and you will have a new max).
Summer Lifting Program
We will be trying out a new program this summer that is program-wide. Here are the current ides being tossed around and will be finalized shortly.
Days: Mon – Thur
Times / Groupings: The group you work out with is the team you were on the previous season. The exception to that is incoming freshmen (currently eighth graders). You will participate with the JV / JV2.
6-8 am Varsity
8-10 am JV / JV2 / Incoming freshmen
10 am - 12 pm middle school