Serve City Train at Home Resources

Here is our suggested list of exercises, projects and drills to work on at home:

SERVE CITY HOME EXERCISE WORKOUT CIRCUITS

We recommend that athletes do these circuits 3 to 5 times a day for 3 days a week for your maximum benefit.

Middle-school athletes: 3-minute workout circuits
Complete each exercise 10x or counting to 10 (one Mississippi, two Mississippi …) in this order:

• Lunges, Planks, Squats, Power Sit-ups, Push-ups, Jumping Jacks, Standing Toe Touches

High-school athletes: 7-minute workout circuits
Complete each exercise 20x in this order:

• Lunges, Planks, Squats, Power Sit-ups, Push-ups, Jumping Jacks, Standing Toe Touches

ART OF COACHING VOLLEYBALL AND
SERVE CITY HOME DRILLS

Here are some suggestions from the Art of Coaching Volleyball for skills drills to do at home. Choose some of these or come up with drills of your own! Reminder that we also offer 50 videos featuring skill drills you can do at home. Our videos feature two of our coaches and are found on our home volleyball skill drills page.

• Wall passing and setting: https://www.theartofcoachingvolleyball.com/wall-passing-setting/

• Wall pass and set for advanced players

• High-low passing and setting

• Ball-handling progression for all ages

• Solo hand contacts

• Block touch challenge

• Setting and core drill

• Star footwork drill

• Wall sit strength and setting drill

• Partner passing, setting or competitive games of 3-touch 1 v 1 (pass to self, set to self, hit over modified net to opponent)

VOLLEYBALL PODCASTS, BOOKS, TED TALKS AND ACTIVITY IDEAS

Recommended by D1 Volleyball Club in Skokie:

Podcasts:

• Training Players to Manage Themselves

• Winners vs Whiners

• How Volleyball Changed a Life

Books:

• Run Fast. Eat Slow: Nourishing Recipes for Athletes: A Cookbook

• The Mamba Mentality: How I Play

• How Bad Do You Want It? Mastering the Psychology of Mind over Muscle

• Relentless Optimism: How a Commitment to Positive Thinking Changes Everything (Sports for the Soul Book 3)

• The Champion's Mind: How Great Athletes Think, Train and Thrive

Ted Talks:

• Body Language

• Mindset 

• Winning vs Succeeding 

• Looking Past Winning 

• The Opportunity of Adversity

PERSONAL IMPROVEMENT ACTIVITIES

Here are some ideas for ways to keep growing on a personal athletic level during the pandemic:

• Keep a journal that documents your volleyball and conditioning workouts each day. This will help you develop accountability.

• Each day write down three things you are thankful for. Each day you have to write three new things — no repeats.

• Reach out to a coach and ask some questions about ideas for continuing to develop your skills and athleticism from home.

• Ask a family member to tell you a story about their sports experiences.

• Text or call a teammate to connect and to learn more about her.

• Make your own workout or volleyball drills video and send it to Serve City for posting on Instagram.

• Write thank you notes to people who have impacted your life in a positive way.

• Create your own workout music playlist.