WANT TO INCREASE YOUR VERTICAL???? DO EACH OF THESE DRILLS 3 TIMES PER WEEK (with a day of REST in between)!!! SUNDAY, TUESDAY & THURSDAY SQUATS Squats are the best exercise an athlete can do for strength if it is performed correctly. If not, it can be the most dangerous exercise. When working with young athletes, I see that 9 out of 10 squat incorrectly. This will lead to injuries, not improved athletic performance. The two main problems are: an excessive forward lean of the upper body (which can cause low back injuries) and excessive forward movement of the knees (which can lead to knee problems). The key points of a good squat are: •Athletic stance. •The bar across the upper back (on traps and shoulders, not the neck). •The chest out and the back tight with a slight forward lean. •The knees stay directly above the feet at all times. •Sit back deep to parallel, keeping weight on the heels. Before attempting squats, have a trained professional analyze your technique to make sure it is fundamentally sound. Concentrate on technique, not how much weight you can lift. STEP UPS Step ups are performed with dumbbells and a step-up box or bench (usually 16 inches - 18 inches high). Standing in an upright position holding the dumbbells, you step up on to the box or bench at the height that would put your knee at a 90-degree angle. Do 10 repetitions with one leg and repeat with the other. LUNGES Lunges can be done holding dumbbells or with the bar across your upper back. Standing in an upright position, step as far forward as possible with no forward lean of the upper body until your front knee is at 90 degree angle. Then step back to the original position in one step. Do this 10 times with one leg, then 10 with the other. Steps and lunges complement squats because they work each leg independently. BOX JUMPS Box jumps are a form of plyometrics. A quality box jump should be heavy duty with landing area of 2 feet by 2 feet. The box should be 16 inches to 32 inches in height based on one's ability. Stand in front of the box and jump as high as possible landing softly as possible. Step down and repeat for 3 sets of 10 jumps. This should be done twice a week. Never land with your hips lower than your knees and always concentrate on each jump. (Bruised shins hurt!). ADVANCED VERSION: You can hold light dumbbells in your hands (start with 5 - 10 pounds) with your arms straight throughout the exercise. ON DAYS YOU’RE NOT DOING THESE DRILLS (MONDAY, WEDNESDAY, FRIDAY), WORK ON BASIC FOOT CONTACT DRILLS & GENERAL DRILLS, SUCH AS: JUMPING JACKS (2 SETS OF 50) SLALOM JUMPS (JUMPING SIDE TO SIDE LIKE YOU’RE SKIING) (2 SETS AT 1 MINUTE EACH SET) MOUNTAIN CLIMBERS (2 SETS OF 25) JUMPING ROPE (2 SETS AT 4 MINUTES EACH SET) DO THESE DRILLS 4 TIMES PER WEEK. DON’T DO THESE DRILLS HALF WAY, GO ALL OUT & GIVE THESE DRILLS & THE STRETCHING EVERYTHING YOU’VE GOT. EACH WEEK, INCREASE THE NUMBER OF SETS YOU DO BY 1 & ADD 1 MINUTE TO THE TIMED SETS. TRY THIS FOR A FEW MONTHS, & LET’S SEE HOW YOU DO. IF YOU TAKE THESE DRILLS SERIOUSLY & YOU ARE SERIOUS ABOUT WORKING HARDER TO INCREASE YOUR VERTICAL, COME TO ME & I WILL GIVE YOU MORE INTENSE DRILLS TO WORK ON, GOING FORWARD. ONE THING YOU GIRLS HATE TO DO, BUT IT IS AN EXTREME MUST, IS STRETCH!!!!! STRETCHING SHOULD TAKE ALMOST AS LONG AS YOUR WORKOUT…THAT IS HOW IMPORTANT STRETCHING IS. MAKE SURE YOU STRETCH BEFORE YOU WORKOUT & STRETCH REALLY WELL AFTER YOU WORKOUT…EVERY TIME!!!!! YOU DON’T REALIZE IT, BUT STRETCHING WILL HELP INCREASE YOUR SPEED & INCREASE YOUR VERTICAL… 
Our teams are currently FULL. However, if you are interested in private lessons, please contact us. Toni@RenegadesVolleyballClub.com ~ Toni cell ~ (713) 829-9668 Amy@RenegadesVolleyballClub.com ~ Amy cell ~ (713) 899-2497 
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