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Rally Together with a Wednesday Workout

It's time to get moving with a Wednesday Workout!  DePaul University Coach Marie Zidek has created a five day series of volleyball specific at-home workouts focusing on the upper body, lower body, core, shoulders and stabilization--all valuable for a competitive volleyball player!  The following workouts have been shared on the Art of Coaching Volleyball website: 

"Grab a coffee table or chair, a towel and some water, and let's get to work with this short but effective bodyweight strength and conditioning routine!  Marie Zidek leads you through a dynamic warmup to start the workout with squats, hip bridges, knee hugs, planks and jumping jacks."

"We'll start with a dynamic warm-up consisting of a few a few plyometrics to lubricate the muscles, spike the heart rate and warm up the joints.  Next, we'll work on a series of jumps using a surface to jump off of that will help teach your nervous system to absorb the load during jump landings."

"The Day 3 workout begins by activating the glutes, core, quads and hamstrings with glute bridges, side planks and light core work.  Then, Marie leads you through an at-home through an intense total body strength workout including a warm-up, a lower body circuit and an upper body circuit." 

"Marie Zidek leads you through a dynamic conditioning and agility workout that simulates many of the explosive footwork patterns used in volleyball.  Begin with a dynamic warm-up to warm up the body and then transitioning into agility movements including high skips, quick skips, and shuffle sequences."

"Marie Zidek put together a bonus workout for athletes to complete outside! There is no video to reference, but the workout plan provided should be all you need. Start off with a dynamic warm-up before the running section of the workout and working on some shoulder strength throwing exercises."

#RallyTogether #BetterTogether 


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