4/12/07

A Giant Step!

An update on the progress of the Venice High School Girls Volleyball team I am working with. We are just completing the twelfth week of training, the end of a second six week cycle of foundational strength. Yesterday was the culmination of the Leg Circuit progression which has been the cornerstone of my system for years. The kids aced it – I decided to time the circuit which is really five times the circuit with no rest between exercises and no rest between circuits – the whole team was between 6:18 and 6:48. This is simply the best I have ever had a team do at any level!

For those of you that unfamiliar with the Leg Circuit it is:

Body Weight Squat x 20

Body Weight Lunge x 20 (10 each leg)

Body Weight Step-up x 20 (10 each leg)

Jump Squat x 10

(For the complete progression see the Athletic Development book)

In addition almost everyone was able to do their sets of single squat and break parallel without holding on.

3 Comments:

At 4/12/07, 1:55 PM, Anonymous Anonymous said...

Vern,
That is AWESOME! Your leg circuits are wonderful!

Can you share your progression for your single leg squats? The picture just shows the athlete using the fence for support.

thanks!

 
At 4/12/07, 2:51 PM, Anonymous Anonymous said...

Outstanding! Great times, I love your circuits Vern. Thanks for posting and sharing the results.

 
At 4/12/07, 11:01 PM, Anonymous Anonymous said...

Body Weight Lunge x 20 (10 each leg)

Body Weight Lunge x 20 (10 each leg)

Jump Squat x 10


Vern,

I am guessing (unless there is a new change) you have a typo as the second lunge should be step up instead. I know about everyone on here probably knows that but there may be a few that do not.

Also, sometimes I see you have written 20 reps each leg for lunge and step-up. Is that dependent on level of the athlete?

I am curious what other tests you are doing to validate your great work and if anymore of the football players have participated.

Mark Day D.C., CSCS, DACBSP

 

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