Author: Dallas ISD

Wall Sits (teach proper ready position, strengthen legs)
30 secs. On / 5 secs off 6 sets
Should be done daily at home to build muscles to be faster, last longer on the court during a game / build the time you sit in ready position as you get stronger, go longer then 30 secs at a time
Wall Jumps (teacher proper block technique, builds legs for blocks and spikes)
4 Sets of 25
Should be done daily at home to build muscles to be faster, last longer on the court during a game
Proper Toss without Ball (teach proper technique, builds muscle memory for consistent serves)
4 sets of 10
Should be done daily at home to build muscles to have a more consistent serve , a good toss is where it all begins / Serves = Points = Championships
Ready Position Shuffles (Teach proper ready position, hands out front and open)
As group with coach giving direction cues
Should be done daily at home to build muscles to be faster, last longer on the court during a game (proper ready position gives you the player more control over where the ball goes / fast feet insure a ball NEVER
touches the floor!
Updates can be found at www.coachpease.com / under the Girls sports link
SUBJECT TO CHANGE AS NEEDED

Wall Sits (teach proper ready position, strengthen legs)
30 secs. On / 5 secs off 6 sets
Should be done daily at home to build muscles to be faster, last longer on the court during a game / build the time you sit in ready position as you get stronger, go longer then 30 secs at a time
Wall Jumps (teacher proper block technique, builds legs for blocks and spikes)
4 Sets of 25
Should be done daily at home to build muscles to be faster, last longer on the court during a game
Proper Toss without Ball (teach proper technique, builds muscle memory for consistent serves)
4 sets of 10
Should be done daily at home to build muscles to have a more consistent serve , a good toss is where it all begins / Serves = Points = Championships
Ready Position Shuffles (Teach proper ready position, hands out front and open)
As group with coach giving direction cues
Should be done daily at home to build muscles to be faster, last longer on the court during a game (proper ready position gives you the player more control over where the ball goes / fast feet insure a ball NEVER
touches the floor!
Updates can be found at www.coachpease.com / under the Girls sports link
SUBJECT TO CHANGE AS NEEDED

Wall Sits (teach proper ready position, strengthen legs)
30 secs. On / 5 secs off 6 sets
Should be done daily at home to build muscles to be faster, last longer on the court during a game / build the time you sit in ready position as you get stronger, go longer then 30 secs at a time
Wall Jumps (teacher proper block technique, builds legs for blocks and spikes)
4 Sets of 25
Should be done daily at home to build muscles to be faster, last longer on the court during a game
Proper Toss without Ball (teach proper technique, builds muscle memory for consistent serves)
4 sets of 10
Should be done daily at home to build muscles to have a more consistent serve , a good toss is where it all begins / Serves = Points = Championships
Ready Position Shuffles (Teach proper ready position, hands out front and open)
As group with coach giving direction cues
Should be done daily at home to build muscles to be faster, last longer on the court during a game (proper ready position gives you the player more control over where the ball goes / fast feet insure a ball NEVER
touches the floor!
Updates can be found at www.coachpease.com / under the Girls sports link
SUBJECT TO CHANGE AS NEEDED