Middle School Tryouts and Expectations

 2015 OMMS Volleyball Tryout Forms Packet 

 We are excited about all of those students that show interest in our volleyball program by picking up a tryout packet. Remember, the packet is due by Wednesday, April 10th Coach Ferguson (B-18) for upcoming 8th graders!

In the week before tryouts, you want to make sure that you are preparing your body and mind for the week of tryouts. It is a good idea to make sure that you are getting plenty of rest, eating healthy, reviewing your basic volleyball skills (passing, serving, setting, hitting, and blocking), and making sure that you are ready to have a great tryout!

Volleyball Tryout Information:

Dates: Monday, April 13 – Thursday, April 16

Times: 3:00 p.m. – 5:15 p.m. for both 7th and 8th grades

Location: OMMS Gym

Be Prepared: T-shirt, shorts or spandex, athletic shoes, knee pads (optional), WATER. No jewelry, metal barrettes, sandals, or gum.

What happens after you make the team:

  • Parent and Athlete are to attend a Mandatory Team Meeting on Thursday, 4/23/2015 @ 6p.m., at OMMS.
  • Athletes are to attend summer workout sessions on Mondays, Tuesdays, Wednesdays, Thursdays from 6a.m. – 8a.m. beginning June 16, 2015.  More info will be given at the meeting.
  • Athletes are to attend a summer camp…dates to come.
  • Cost for Team Camp is due at the parent meeting.

Remember: The 2015 OMMS Volleyball Tryout Forms Packet  is due to Coach Ferguson by Friday 4/10/2015.

If you have any immediate questions, contact Coach Ferguson (jferguson@shelbyed.k12.al.us).

Oak Mountain High School Volleyball Tryouts

  Oak Mountain High School has volleyball tryouts open to rising 9th graders to rising 12th graders on the following dates. Those who miss tryout days as a result of a school sponsored event will not be penalized but are expected to contact Coach Conner (dconner@shelbyed.l12.al.us) to discuss your situation.

  •  May 4th – 8th: 3:30 – 6: 00 p.m.

Be sure to have an updated physical and turn it in to Coach Ferguson (B-18) or to Coach Conner at OMHS before or on the first tryout day of May 4, 2015.

For more information, contact Coach Conner at dconner@shelbyed.l12.al.us.

 

GOOD LUCK!!!

Summer Conditioning General

You must workout on our off days. During each summer condition session, we record your performance (times, reps) to gage your improvement over time. No matter how good one’s volleyball skills are, a player must also have strength and agility to use those skills well. The only way to improve your performance is to work out on our off days. Cardio workouts must have your heart pumping like when you run the mile for us.

Read carefully and follow the team’s 2012 Volleyball Summer Expectations.

In June, we covered the following during summer conditioning.

Remember, it is necessary to stretch at the beginning of a workout after brief 3-5 minutes of movement to get the muscles warm. It is also vital to stretch at the end of every workout to help improve flexibility and reduce the risk of injury. Our streching routine is listed below.

  • Arms (across, right then left)
  • Arms (behind head, right then left)
  • Quads (right then left)
  • Hamstrings (standing; together, right, left, center)
  • Lean to the right
  • Calf stretch to the right
  • Lean to the left
  • Calf stretch to the left
  • Groin (squatting)
  • Hamstrings (sitting; together, right, left, center)
  • Back (sitting, turning to the right)
  • Gluteus Maximus (sitting, pushing the right leg to the chest)
  • Back (sitting, turning to the left)
  • Gluteus Maximus (sitting, pushing the left leg to the chest)
  • Back (laying; right side then left side)

1. Mile:  Tuesdays we run for speed (best personal time) and Thursdays for endurance (consistent times per lap). Must always run, never walk. Breathe in nose, out mouth.

2. Dots: See bottom of Program Documents page for a how-to lesson. Work toward perfection/precision, then speed.

3. General Strength

  • Crunches: 4 sets of 25, regular, right oblique, left oblique, lower abs (legs elevated)
  • Plank:  precision/perfect form, personal best (to exhaustion)
  • Pushups: perfect form, personal best (to exhaustion)–>at home work, add one perfect  pushup per day
  • Wall-sit: back flat to wall, knees at right angle, hands off thighs, precision in form, personal best (to exhaustion)
  • Superman: 3 sets of 10 (we will begin these in July)

4. Lateral Test: quick footwork, low/defensive lateral movement, precision and speed, personal best time (Tuesday workouts)

5. Ladder: See bottom of Program Documents page for a how-to lesson. Work toward perfection/precision, then speed.

Each pattern below twice through beginning with the right foot, and twice through beginning with left foot

  • 1 foot each box
  • 2 feet each box
  • Sideways 2 feet each box
  • Grapevine
  • Skip 1 box
  • Skip 2 boxes
  • In and Out (sideways)
  • In and Out (forward)

6. Game and Practice Warm-up (two times through each pattern; turning towards the same direction every time)

  • Jog (about 50%)
  • High Knees (knees up to hip level)
  • Butt Kicks (quick fast feet)
  • High Skips (opposite arm, opposite leg; driving knee up)
  • Grapevine (fast feet, rotating the hips)
  • Defensive Slides (touching the ground every third step)
  • Frankenstein (active stretching, slow and controlled)
  • Knee-Pull-Quad (active stretching, slow and controlled)
  • Sumo Drop Step (active stretching, slow and controlled)
  • Jog 50%
  • Jog 75%
  • Sprint 100% (3 times)

 7. Line Drills: should be completed for a total of 20 seconds each at maximum speed pushing faster for the last 5 seconds

  • Front to back
  • Side to side
  • Scissor
  • Box going clockwise
  • Box going counter-clockwise
  • Hour glass to the right
  • Hour glass to the left

8. Vertical jumping

  • Block Jumps: 3 sets 10 slow, 3 sets of 10 fast; think about balanced feet, locked arms, strong and big hands with thumbs and pinkies lined up, strong core
  • Jump Rope: 3 minutes daily (we will add this to the work out in July)
  • Box Work (we will add this to the work out in July)

 

 

 




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