Great Start! Enjoy Thanksgiving!!
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Jay Van Vark
Nov 25, 2009, 11:09:31 AM11/25/09
to rbhsgvbal...@googlegroups.com
First -- Thanks to those that were able to make it out to the first session and thanks for taking it seriously. We (the coaching staff) are donating our time to try to make you stronger, faster and more athletic. We like to see you doing all you can....
As a reminder - we are trying to make DENSE muscle, NOT BIG muscle. General guidelines - do low reps and higher weight. Please don't go into a weight room doing exercises you have not been trained on and without a spotter.
Habits you SHOULD be doing at home:
- Ankle Inversion and Eversion. Get a flexible cord (surgical tubing, exercise tubing etc..) wrap it on the work side of your foot, over the ankle, under the sole and back to your hand... Pull the foot into inversion or eversion, straight the foot against this force. 3 sets of 10 each side, each foot. This is the most beneficial thing you can be doing - if you do nothing else - do this 3 times a week. Reduce injuries and add strength/vertical jump!
- Fitness Balance Ball...
http://www.sportsauthority.com/product/index.jsp?productId=3066594&cp=3077568.3077640.2812890&parentPage=family
Goal by the start of next season - be able to stand on the ball... Use it to elevate your feet and do pushups, pushup with 1 foot on the ball, pushup with hands on the ball. Sit on the ball with nothing on the floor for balance. All fours, knees and hands on the ball, pull your hands when you can balance.
We are excited to bring you this strength training opportunity at the lowest cost possible - FREE. Most local commercial programs would be $130-$200 per 6 weeks... We appreciate any donation you feel appropriate.
See everyone that can make it Sat - 3pm - same place...
December will be a slightly off schedule -- we are all busy and we have some conflicts... Make what you can...
We will keep the workouts right after school, to get you home asap... The week you are back - Dec 1 -- we will do Tue and Fri at 3pm... I will put these times on the RB Volleyball Google Calendar as well...
See you soon and have a great holiday!!
Jay Van Vark
'Guiding Positive Change in High-Tech Companies'
voice (858) 229-3102
efax (801) 659-7952
http://www.vanvark.net
As a reminder - we are trying to make DENSE muscle, NOT BIG muscle. General guidelines - do low reps and higher weight. Please don't go into a weight room doing exercises you have not been trained on and without a spotter.
Habits you SHOULD be doing at home:
- Ankle Inversion and Eversion. Get a flexible cord (surgical tubing, exercise tubing etc..) wrap it on the work side of your foot, over the ankle, under the sole and back to your hand... Pull the foot into inversion or eversion, straight the foot against this force. 3 sets of 10 each side, each foot. This is the most beneficial thing you can be doing - if you do nothing else - do this 3 times a week. Reduce injuries and add strength/vertical jump!
- Fitness Balance Ball...
http://www.sportsauthority.com/product/index.jsp?productId=3066594&cp=3077568.3077640.2812890&parentPage=family
Goal by the start of next season - be able to stand on the ball... Use it to elevate your feet and do pushups, pushup with 1 foot on the ball, pushup with hands on the ball. Sit on the ball with nothing on the floor for balance. All fours, knees and hands on the ball, pull your hands when you can balance.
We are excited to bring you this strength training opportunity at the lowest cost possible - FREE. Most local commercial programs would be $130-$200 per 6 weeks... We appreciate any donation you feel appropriate.
See everyone that can make it Sat - 3pm - same place...
December will be a slightly off schedule -- we are all busy and we have some conflicts... Make what you can...
We will keep the workouts right after school, to get you home asap... The week you are back - Dec 1 -- we will do Tue and Fri at 3pm... I will put these times on the RB Volleyball Google Calendar as well...
See you soon and have a great holiday!!
Jay Van Vark
'Guiding Positive Change in High-Tech Companies'
voice (858) 229-3102
efax (801) 659-7952
http://www.vanvark.net
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