COACH AMILEX LÓPEZ AYALA
PRE-SEASON
VOLLEYBALL WORKOUTS
This period of time is used to help YOU prepare for the upcoming season both mentally and physically. During the pre-season, you will have the opportunity to practice and learn new strategies, focus on strength and conditioning, and build chemistry within the team. This is essential for any player who wants to maximize their potential for the upcoming season.
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About
This program is for you to follow at least 3 days a week.
It consist of strength and conditioning to help you maximize your potential for the upcoming season and start getting physically active before we can officially start. The workouts lasts up to 45 minutes. The program is created for you to do at home. If you have any question don't hesitate to contact me. I will try to connect at least 1 day a week for follow ups and/or any changes.
COACH AMILEX LÓPEZ AYALA
IMPORTANT
You need to download an app called "Goals-Fitness" on appstore, to track most of the program.
Remember that you are doing this because you want the best for you and the team.
You are capable of achieving great things., anything you want. I need you to start believing it , because I already do.
Workouts and Exercises
KEY POINTS
When doing squats and/or lunges, you need to make sure your knees are behind your toes, and your back is straight. If not, it will cause an injury and we definitely want to prevent those.
Time sequence: work 30 seconds, rest 15 seconds. When the set is done, rest 1 minute.
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COACH AMILEX LÓPEZ AYALA
DAY 1
COACH AMILEX LÓPEZ AYALA
CONDITIONING
Dynamic stretches
Leg swings
0.5 mile jog (Goal: below 6 minutes)
(30s, rest 15s) (x3)
Jumping jacks
Burpees
Squat-to-toe touches
Side lunges
Fast feet to short sprints (x5)
In and out ladder to short sprint (x5)
T drill (1 minute, 30s rest) (x3)
Plank hold (30s, rest 15s) (x4)
Shoulder taps (30s, rest 15s) (x4)
LET'S GET STARTED!
DAY 2
COACH AMILEX LÓPEZ AYALA
STRENGHT
Dynamic stretches
Arm & Leg swings
Calf Raises
(30s, rest 15s) (x5)
Squats
Bench pushups
Jump squats
Bench dips
Front lunges (alternating legs)
Plank hold with straight arms
Jump rope (1 min., rest 30s) (x3)
Mountain climbers (30s, rest 15s) (x3)
Burpees (30s, rest 15s) (x4)
LET'S GET STARTED!
DAY 3
COACH AMILEX LÓPEZ AYALA
AGILITY & COORDINATION
Dynamic stretches
Arm & Leg swings
Ladder: In and Out (front), In and Out (right side)(left side)
(30s, rest 15s) (x5)
4 Dots ▭ : start in two feet, with one feet at a time, jump to each dot
▭ Sprint forward, side shuffles
Ski jumps
Stand on both feet. Slowly lift up one leg as high as your hip to make a 90-degree angle. You will start to feel shaky, but try to maintain the position for as long as possible.
LET'S GET STARTED!
3 THINGS ELITE ATHLETES DO!
Elite athletes: “I create my playing time”
Regular athletes: “Coach owes me playing time”
Sorry, buddy. No one owes you nothing. And your place in the starting lineup is not guaranteed. You have to hustle to get it. You have to be so good that I can't ignore you.
I'm not your enemy. Your yesterday self is. You have to beat her, crash her, make her admit that you are better today.
Elite athletes play every game and practice like it is their last.
Regular athletes don't.
It's the passion and the energy the put in every single game and practice. But it's also the concentration, the focus in every single detail that's taking place in the field.
They can see what's coming.
Elite athletes read faster than anyone what's happening around them.
Elite athletes focus on opportunities.
Regular athletes focus on obstacles.
An athlete will have a high spirit of performance if she is consistently directed toward opportunity rather than toward problems.
She will have the thrill of excitement, a sense of challenge, and the satisfaction of achievement if her energies are put where the results are, and that means on the opportunities.
MENTAL TOUGHNESS
Having a strong mind means you believe in yourself. Which is why one of the first skills you can develop is self-confidence.
I want to teach you a proper way of thinking and speaking to yourself.
Confidence is a feeling. Feelings are driven by thoughts. Therefore, if we want to build self-confidence, we first must turn our attention to what thoughts are filling their head and what kinds of words are being spoken.
COACH AMILEX LÓPEZ AYALA
THE POWER OF WORDS
Step #1:
List out all the negative phrases/doubts you usually say to yourself.
Step #2:
Create a list of positive/productive statements that are the inverse of the negative ones identified.
Step #3:
Repeat the positive/productive statements once every day.
This is a simple but powerful exercise that teaches you how to speak to yourself in a way that increases your self-confidence.
COACH AMILEX LÓPEZ AYALA
CONTACT ME
If you have any questions regards the program or something else, here are two ways to contact me.
Phone
(939)-263-2697
Email
Amilexlayala@gmail.com
COACH AMILEX LÓPEZ AYALA
