ATOM performance

🏐Volleyball conditioning workout🏐

8 exercises - 15sec work/15sec rest - 4 rounds
-1) Alternative step inside/outside: place a plastic circle on the floor and step inside/outside alternatively with both feet
-2) Long jumps (alternating legs): place 4 raised platforms on the floor (2m between) and do alternative long jumps over them (jump long not high)
-3) Repulsive plank “walk”: go in a plank position with your feet on the rolling board, keep your body straight and tight and slide/push with your arms backwards
-4) Reverse wall-ball throw: get in deep squat position, keep the wall-ball with straight arms between your feet and throw it over your head (keep the throw high)
-5) One foot battle rope: stand with one foot on a stability board, stay low, and do the alternative waves with the battle rope
-6) Medicine-ball V-ups: alternatively catch the medicine ball with your feet and your hands while doing the v-ups
-7) Lunges: place the elastic band around your hips, do the lunges in the front while making a tension on the band, and catch a volleyball that your partner is throwing to you
-8) Box jump: stand in front of the box (80cm high), keep feet shoulder width apart, use your arms and jump on the box (without an approach)