Premier Crossfire 30 Minute Plyo/cardio Training
Instructions: Complete a light warmup and stretch. Perform each exercise for 30 seconds as hard/fast as possible with proper form then rest for 30 seconds. Keep water and a towel close by and hydrate as needed. After the 14th exercise rest for 2 minutes. Cool down and stretch once complete
Theory: Each point in volleyball typically lasts 30 seconds or less. Approximately 14 points in, someone usually calls a timeout giving a rest. Overall, a game lasts around 30 minutes.
Warmup and stretch
1. Jumping Jack
2. Pushup
3. High Knees
4. Sit-ups
5. Butt Kicks
6. Burpees
7. Low Plank: Straight back, forearms on the floor, hands clasped or 6 inches apart
8. Vertical jumps for height
9. Side hops over a line
10. Bodyweight squats
11. High plank alternating knees to chest
12. Bodyweight dips
13. Flutter kick
14. In place sprint
2 Minute Rest
15. Power squats: From feet together jump feet apart into a deep squat then jump back to feet together.

Practice schedule:

Wednesday’s and Thursday’s beginning November 29th from 7:00pm-9:00pm. Please arrive early enough to change into court shoes so we can get started right on time! See everyone soon!

Hi Crossfire,
I am Coach Alex (AP) Precella, Coach Schleich’s assistant for this season. I’m excited to get to work with all of you as we saw great potential at tryouts. I learned the game playing beach while stationed in Florida 9 years ago and transitioned to indoor. I have coached two years with CYM in Dover and was the hitting/blocking assistant at Dover High this year. Can’t wait to meet everyone officially.

Hey everyone!

I am excited for our season to begin! I can not wait to start working together! See you all for our first practice on 12/06 :)