Girl's Whole School Keystone Set |
Type of Conditioning |
|
Power Speed & Strength
|
Upper Body Strength & Power |
Core Strength |
Lower Body Strength |
Examples of
Exercises
|
Overhead Volleyball Sets |
Box
Drop
Jump Toss |
Super Combo, Arms Straight out, Front Squat, Overhead Squat
& Power
Toss |
Super Combo, Arms
bent |
Super Combo, Ball
held
away
from
body |
Grade 9 Balls |
4 lb.- 8" Orange
D-Ball for Semi-bouncing |
6 lb.- 8" Orange
D-Ball for Semi-bouncing |
10 lb.- 8" Orange
D-Ball for Semi-bouncing |
20 lb.- 8" Yellow
D-Ball Non-Bouncing |
30 lb.- 8" Yellow
D-Ball Non- Bouncing |
Grade 10 Balls |
4 lb.- 8" Orange
D-Ball for Semi-bouncing |
6 lb.- 8" Orange
D-Ball for Semi-bouncing |
12 lb.- 8" Orange
D-Ball for Semi-bouncing |
25 lb.- 8" Yellow
D-Ball Non -Bouncing |
35 lb.- 8" Yellow
D-Ball Non -Bouncing |
Grade 11 Balls |
4 lb.- 8" Orange
D-Ball for Semi-bouncing |
6 lb.- 8" Orange
D-Ball for Semi-bouncing |
12 lb.- 8" Orange
D-Ball for Semi-bouncing |
25 lb.- 8" Yellow
D-Ball Non-Bouncing |
35 lb.- 8" Yellow
D-Ball Non- Bouncing |
Grade 12 Balls |
4 lb.- 8" Orange
D-Ball for Semi-bouncing |
6 lb. - 8" Orange
D-Ball for Semi-bouncing |
12 lb.- 8" Orange
D-Ball for Semi-bouncing |
25 lb.- 8" Yellow
D-Ball Non-Bouncing |
40 lb.- 8" Yellow
D-Ball Non-Bouncing |
