Spring/Summer UNC Team University of Northern Colorado Thursday, July 17 Saturday, July 19 Cost = $10.00

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Bennett Jenkins
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1 Spring/Summer 2014 May s 6:00 8:00 p.m. Monday, May 5 Monday, May 12 Monday, May 19 Skills Clinics Saturday, May a.m. 12 p.m. Saturday, May a.m. 12 p.m. Summer Strength & Conditioning Monday-Friday 4 p.m. 6 p.m. In conjunction with soccer and basketball programs. Summer s Monday 6 p.m. 8 p.m. Wednesdays 2 p.m. 4 p.m. City of Greeley Youth Fun Plex Monday, June 23 Thursday, June 26 K-5 th 4:30 p.m. 5:30 p.m. 6 th 8 th 5:30 p.m. 7:00 p.m. Volunteers to help teach Lady Grizzly Skills Other coaches running afternoon Monday, July 7 Wednesday, July p.m. Cost = $45.00 (includes a t-shirt) or recruit 3 younger players for the morning session. Volunteers to help with morning session for little kids. UNC Team University of Northern Colorado Thursday, July 17 Saturday, July 19 Cost = $10.00 CSU Pueblo Team CSU Pueblo July Cost = $50.00 University Team University High School August 1-2 Cost = $10.00 Preseason Shape-Up/Mini-Camp (Highly recommended for every player) Monday, August 4 Thursday, August 7 This will help you brush up on skills and get in shape before try-outs! Official s (mandatory) Official beginning of the season Try-outs for the team Monday, August 11 Friday, August 15 Session 1: 5:30 7 a.m. (there is no Session 1 on Thursday and Friday when students are in school) Session 2: 4-6:30 p.m. Saturday, August 16 You must have your sports registration papers, physicals, and other office paperwork filled out and turned into the office by FRIDAY, AUGUST 8 so you can start practice on Monday morning! Contact Information: Tonya Davies Tasha Maddox Northridge Volleyball School: Julia Karlin Home: Aubri Fernandez Ron Gallardo Athletic Director Cell: Laiken Paxton School: tonyad@greeleyschools.org

2 Sun Mon Tue Wed Thu Fri Sat Skills 10 a.m. noon Skills 10 a.m. noon Last day of classes Graduation Memorial Day Sun Mon Tue Wed Thu Fri Sat Youth Clinic 4-7 p.m. 24 Youth Clinic 4-7 p.m. 25 Youth Clinic 4-7 p.m. 26 Youth Clinic 4-7 p.m

3 Sun Mon Tue Wed Thu Fri Sat NHS Clinic (9-12 vol) 1-4 p.m. 8 NHS Clinic (9-12 vol) 1-4 p.m. 9 NHS Clinic (9-12 vol) 1-4 p.m UNC Team Camp 18 UNC Team Camp 19 UNC Team Camp CSU Pueblo Team Camp 26 CSU Pueblo Team Camp Sun Mon Tue Wed Thu Fri Sat 1 University Team Camp 2 University Team Camp 3 4 Preseason 5 Preseason 6 Preseason 7 Preseason Tryouts 1-5:30-7 a.m :30 p.m. 12 Tryouts 1-5:30-7 a.m :30 p.m. 13 Tryouts 1-5:30-7 a.m :30 p.m. 14 First day of school 4-6:30 p.m :30 p.m. 16 Warrior Dash Scrimmage Weld Central 4:30/5:30/6:30 pm Ram Jam C/JV 30 Ram Jam

4 Lady Grizzly Volleyball Skills Clinic Wh a t: Volleyball Skills Clinic (fundamental help - and fun - utilizing passing, serving, setting and hitting) Wh e n: Mo n d a y, Ju l y 7 - We d n e s d a y, Ju l y 9 Session 1-3rd-7th Grades: 9:00 a.m. - Noon Session 2-8th-12th Grades: 1:00 p.m. - 4:00 p.m. Wh e r e: Northridge Main Gym Co s t: $45.00 (includes a t-shirt) Make checks payable to Northridge Volleyball Pre-registration not required, but encouraged to get an accurate count for t-shirts. Contact Coach Tonya Davies with any questions Name: Address: Phone #: Age/Session Attending: Fill out, detach bottom and mail to Northridge-Volleyball; st Avenue; Greeley, CO Reg i s t r a t i o n For m Return to Northridge-Volleyball st Avenue Greeley, CO Pre-registration not required, but encouraged. Make checks payable to Northridge Volleyball. I hereby give permission for my daughter,, to participate in the Lady Grizzly Volleyball Skills Clinic at the Northridge High School Gym on Monday, July 7 through Wednesday, July 9. I hereby give the coaches full authority to handle any situation (emergency or otherwise) to the best of their judgment. I also relieve the coach and school of any liability (financial or otherwise) in case of illness, accident, or other emergency in connection with this Clinic. The coach will keep the parents advised in case of any such circumstances. Parent s Signature Date Phone Number Player who recommended the clinic:

5 Lady Grizzly Volleyball Off-Season Individuals Some players practice all off-season long and never get any better, while others improve dramatically. Why? It has some to do with practicing skills correctly, but also practicing athletic agility and conditioning. This work out program has been designed to provide you with the best opportunity to improve your overall conditioning and agility on your own. All players (front and back row) need to work on 1) footwork, 2) jumping, 3) strength, and 4) conditioning. Open gyms, Skills Saturdays, and Summer Camps will allow you to work on your volleyball fundamentals, but basic movements are enhanced when you are athletically in top shape! This workout is divided into three parts: Jump Program, Running/Agility Program, and Strength Program. All of which you can do at home on your own, with minimal equipment. The entire workout could be completed in about 90 minutes. Do these drills 3-5 days per week for 3-6 months, with consistency, and you will see incredible results in your vertical leap, quickness, and power. The key to success is consistent repetitions. You will want to keep a journal of your activities so that you can keep track of numbers and times and see your progress as you advance throughout the weeks. After your first week, set goals for yourself and reward yourself when you achieve your goals it will make the program a little more competitive in your mind Jump Program This jumping program is designed to give you an explosive burst above the net. If this program is done properly, you will see dramatic improvements in your ability to play above the net. In all of these drills, your focus should be on quickness and elevation. The time you spend on the ground between jumps should be minimal and your heels should never touch the floor during any drill. I wish you the best of luck, and look forward to seeing you above the net. Jump Rope Use a jump rope and to complete the following exercises. Be sure to adjust height and speed of each jump to make you better. Increase the repetitions to increase difficulty (approximately every month). Right Leg only 30 seconds X2 Tuck Jumps 30 seconds X4 Left Leg 30 seconds X2 Bicycle 1 minute X2 Scissors 1 minute X2 Speed Rope 30 seconds X2 Speed Rope 1 minute X2 Plyometrics The following drills are meant to be more explosive than just jumping rope. Again, consistency and hard work is the key to getting better. Be sure to find a step, chair or box to jump comfortably on then increase the height (make sure your box/chair is against a wall so it won t move when you jump). When your speed increases, start increasing the number of reps. Box Jumps (stair/chair jumps) Continuously jump on a 2 4 box or step or chair. (3 sets of 10) Bench Jumps Jump back & forth over a 1 2 bench or rope or cone or any object. (3 sets of 10) Step Ups Step up & down a 1 2 platform (as if running in place). (1 min rest 15 sec repeat 3 times) Block Jumps Against a wall, jump as high as you can simulating a block, ten consecutive times. Do three times (3 sets of 10), resting 2-3 seconds in between each set of 10. Aim for a higher spot on the wall each day.

6 Running/Agility Training This portion of the training will improve your quickness and overall condition for any athletic event. The focus is to push yourself as fast as you can for the time limit or for the duration. Then increase the time or amount of reps when you improve. Remember consistency is the key! Dots: Together, apart, together, apart all facing forward 30 seconds Together, apart, together, apart turning at the apart section 30 seconds Two leg figure 8 (reverse direction) 30 seconds each direction One leg figure 8 (switch legs and reverse direction) 30 seconds each leg and each direction Jog/Sprints: Jog for a minute, then sprint for last 15 seconds, take a 30 second break and repeat 5 times. High Knees & Grapevine Mark a space about 30 feet away Run with high knees down and grapevine back repeat 3 times (be sure to switch directions of grapevide) Hitting footwork Fully explosive approach and jump to the net, then proper footwork getting off the net (opening up to the court), do 10 times consecutively, rest for 30 seconds then repeat 3 times. T-Drill Set up cones (or markers) in the shape of an upside-down T about 15 feet apart. Start in the middle of the T sprint to the top and run backwards shuffle to each end. Time yourself (repeat 5 times trying to get a better time each time) Quick Feet Run quick feet in place for 30 seconds, rest 10 seconds, and repeat 5 times Strength Program This portion of the workout will help build your power in your swing, approach, jump, etc. by making you stronger. All of these drills can be done at home without any weight room equipment. Begin by doing about 30 seconds of each of these exercises (2 reps of them). Then increase the amount of reps or time limit each week. 1. Push-ups 2. Dips 3. Lunges 4. Sit-ups (or crunches) 5. Bounding jumps 6. Squats 7. Mountain Climber 8. Burpees 9. Plank 10. Wall Sit 11. Squat Jump 12. Step-ups 13. Calf-raise 14. Reverse fly with jugs of water (or something heavy) 15. Boxer 16. Arm Circles (little and big) 17. Flutter kick 18. Bicycle 19. Press with jugs of water (or something heavy like a gym bag) 20. Kettle bell swing (with your jugs or something heavy)

7 Name: 2014 Lady Grizzly Volleyball Information Sheet Position: Grade ( school year): Height: Address: Home Phone #: Address: Parents /Guardians Names: Player s Cell #: (to text/call for updates in schedules or changes in plans) Other Sports/Activities involved in at Northridge: Is it easier to: TEXT CALL Most memorable volleyball moment: Favorite thing about Northridge: Personal Volleyball Goal for 2014: Team Volleyball Goal for 2014: Questions that may not have been answered:

8 Spring/Summer Interest: Check the following Spring/Summer activities that you d be interested in participating in: May s (Mondays - May 5, 12 & 6 p.m.) Skills Clinics (Saturdays, May 10 & 10 a.m.) Summer League 6 p.m.) Summer Open-Gyms 2 p.m.) Summer Strength & Conditioning 4 p.m.) City of Greeley Youth Clinic Volunteer (June 23-26) Lady Grizzly Summer Clinic (July 1 p.m.) Cost $45.00 (unless you get 3 youth to sign up) UNC Team Camp (July 17-19) Cost $10.00 CSU Pueblo Team Camp (July 25-26) Cost $50.00 University Team Camp (August 1-2) Cost $10.00 Preseason Shape-Up/Mini-Camp (August 5-9) FREE! Please pay for Team Camps ASAP so we can get registered. More information about the specifics of the camps will come out when available. Parent Volunteers! Check the following activities that you d be willing to help out with during the summer and/or the season: Carpool drivers Team meals Fundraising Booster Club Miscellaneous (Can I call you for random things that might come up?) Is there a better number than the home phone on the front to contact you?

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