Improve Energy System Development (ESD)

Energy System Development – The Heart, Lungs and Endurance System

To drastically improve your ‘cardio’ as many put it, I highly suggest concentrating on your ESD.

We spoke about Interval Training a few weeks ago and the benefits of it. Below, I will supply a link for an article of mine on interval training.

Before I fill you in on some cool interval training exercises, PLEASE pull out the Volleyball Resources Ebook you received in the past (click EBOOK to grab it if you do not have). The following is what I believe will dramatically help you by the time Day One of practice starts:
- The Unstable Push-Ups with Alternating Shoulder Taps (Page 7)
- Shoulder Pulses with band (page 10)
- Video: Increase Vertical Jump and Power at home (page 21)
- Video: Leg Blast Super-Set (page 21)

The following are some great ways to drastically improve your ESD and be VERY ready by your first practice so you can be THE ONE who has no problem making it through a practice. If you are a coach you may want to forward this to your athletes so you can have your entire team ready to go on day one. What a great way to start the season, huh?

- Hill Intervals:
Find a steep hill…..Sprint 1/4 of the way up.Drop down and do a plank (straight arm push up position) for 20 seconds..repeat until you get to the top of the hill and ‘walk’ down. Turn around and repeat. Eventually work your way up to sprinting 1/2 way up and hold the plank for 30 seconds.
Also, face east or west on hill and hold an athletic position (feet hip width, hands out front, knees slightly bent). On your own queue or your partners turn and take off up the hill as fast as you can go for 10 yards. STOP..face the other way, wait 10 seconds and repeat to the top of the hill. WALK down the hill..wait 1- 2 minutes and repeat.

- If you are jogging to get in shape (you know my feelings on this )
During your distance run TAKE OFF and sprint for 20 seconds…go back to a very low level jog and repeat. You can also drop down and hold a plank after the sprint for 20 seconds, get up and jog or walk for 10 seconds and take off again. Add any type of interval to your run and you will drastically improve your ESD.

OK..that is just two that you can use, but use your own imagination within your current routine, but remember to ONLY go at your pace. Only you know how hard you can go so please be safe when training this way.

Train with a partner. One reason I suggest this is that you can challenge each other.