STAYING ON THE COURT
6. Diagonal pull, high to low (6 A, B): Anchor the band high, grasp the band with arm across your body and pull down and away from your body, ending low.
7. Push up + (7 A,B): Begin in the push-up position. Keep elbows straight as you allow the scapulae to come together, then push into the ground pressing the scapulae away from each other outwardly.
8. POC ABC (extension and fl exion) (8 A,B): Face pole, position body as if to spike, raise arm into point of contact position (where you contact the ball when spiking; ideally, 1 or 2 o’clock), trace the ABCs in the air. Flexion is accomplished by the same technique – only facing away from the pole.
9. Mid row (9 A,B): Face the band, grasp the band with elbows extended reaching out in front of you. Bend your elbows as you pull your elbows back.
10. Pull-aparts (10 A,B): Grasp both ends of a short band. Pinch your scaps as you pull the ends of the band away from each other.
How many sets/reps? 1 set of 20 reps is a good starting point. When that becomes easy, add another set or bump up the reps. How often? 3 times per week for the full Hitters’ 10 program, but a “mini” session (1 set of 10 reps) is a good idea before each practice to activate all
7-B
7-A
5-A
5-B 8-A 8-B
9-B 6-B 6-A 40 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag 9-A
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