Volleyball Try Outs Breaking News and Update

The Virginia High School League has voted and adopted Model 3 as the return to play plan for the 2020-2021 season.  This means that we will not be trying out on August 3rd instead our season will begin February 15th.  Please make sure that you check the workout plan on this page to stary in shape for our season.  I would also advise you to try and find a way to get training outside of the school as long as you deem it to be safe since we will most likely be very limited in what we are able to do in the school.  Please contact me with any questions.
Coach Mesa
540-379-9287

Colgan Volleyball Summer 2020

Questions Contact: Keith Mesa           

2021 Try Outs
Febuary 15th, 16th, 17th 
Time: TBD

Make sure all players have an updated VHSL physical dated after May 1^st. Make sure all players have taken concussion training as offered by Prince William County.

Practices will begin immediately after try outs.  All players who are selected for the team need to be prepared to begin practice immediately.  Practice schedule times could change, and all players will need to remain flexible.  All family vacations should be taken before try outs. Practices are mandatory and family vacations are not excused.

The Colgan Volleyball Camp “The Program” will be cancelled this summer due to concerns about the COVID pandemic.

At this time, we will not be holding any conditioning or open gyms during the summer due to concern over COVID-19.  I will post on the website if anything changes. Please see the body weight workout posted on the next page.

Come into try outs in shape as we will conduct try outs and practices as if people have followed the below workout or have followed and individual workout plan that has prepared them for try outs and practice.

Below is the sample workout players should follow to prepare for the season.

Day 1, Day 3, Day 5

Body Squat                                                   2 sets of 25 and 1 set until failure (until failure means you can’t physically do it anymore)

Load and Explode                                       3 set of 15

Push Up or Negative Push Ups               3 sets until failure

Calf Raises (Quarter load to calf extended up on your toes)         3 sets of 15

Explosion Jumps                                         3 sets of 15

Tricep Push Ups or Diamond Push Ups            3 sets til failure

Lunges                                                           3 sets of 15

Side Lunges                                                  3 set of 15

Burpees with full push Up                       3 sets of 10

See Page 2 for even day workouts

Day 2, 4, 6 Workout

Core

Knees bent at 90 degrees in the air                                          3 sets of 20

Feet on ground knees bent, cross right leg over left

Go opposite elbow to opposite knee                                       3 sets of 20

Switch knees                                                                                    3 set of 20

Legs Straight up in the air 90 degrees at the hip                   3 sets of 20

Hand to opposite ankle                                                                3 sets of 20

Switch                                                                                               3 sets of 20

Planks (Hold 30 seconds)                                                             3 sets (Hold for 30

                                                                                                            Seconds)

On your back hold your ankles 2-6 inches off the ground  3 sets (Hold for 30

                                                                                                            Seconds)

Superman                                                                                        3 sets (Hold for 30

                                                                                                            Seconds)

Banana                                                                                              3 sets (Hold for 30

                                                                                                            Seconds)

Glute Bridge                                                                                    3 sets (Hold for 30

                                                                                                            Seconds)

Cardio

You can do this in various ways Exercise Bike, Stair climber, tread mill, or go out and run in your neighborhood

The best way to go about your cardio to be volleyball ready is to spring hard for 30 seconds and then relax to a slow jog for a minute and then sprint hard for 30 seconds and then slow jog for a minute.  If you are on an exercise machine, then you should crank up the resistance for the 30 seconds and then take it back to 1 for the 1 minute.  This should be done for about 20 minutes or until failure.  You will probably reach failure first at least when you start.