Hey 14s, here’s the workout I’d like you guys to do.  These exercises are to help improve your core and leg strength, which will translate to higher verticals, which translates to better blocking and more kills!  If you can’t do all of it, then start off small and do what you can. You can cut the reps in half to start with, and build yourself up from there. Remember, the only way to get better is to put in the work!

**Take 30 seconds to 1 minute rest between each set

  • Body squats – 3 sets of 10 reps
    Knees lined up above your feet, stick your butt out so that you’re pushing up with your heels. Make sure your knees don’t buckle inwards, and make sure your knees aren’t bent in front of your feet. Weight should be on your heels.

  • Calf raises aka Toe Raises – 3 sets of 10 reps
    Stand on the edge of a stair if you can. Weight should be on the front part of your foot, and use your calves to extend up and down.

  • Lunges – 3 sets of 10 reps
    Similar to how we warm up. Do a lunge forward, back knee does not touch the ground. 1 on each side equals one rep.

  • Leg Raise – 3 sets of 10
    Lay on your back, raise your legs up off the ground.