Madison County Lady Raider Volleyball: Coaches Corner

Tuesday, July 8
Lady Raider Volleyball 2008

The 2008 Season Schedule has been posted. 

Please be aware  some locations or times may change as the season progresses and to always verify the game time with your student-athlete.  I usually announce any changes the day they are made at practice so your family has time to adjust their plans or schedules.

 If any dates conflict with other activites, such as family vacations, FBLA, FCCLA, church events, MCHS choir concerts, etc....wait until AFTER TRYOUTS to find out which team you will be playing on, THEN we can discuss what arrangements can be made. PLEASE PLEASE do not wait until the morning of game day to tell me you can't attend the game due to an event you knew about much earlier!!!!

 WORKOUTS

I am confident most of you having been doing the offseason workout.  However, if you have not, it is not too late to get started.  The more prepartion you do now, the better your perfomance will be for tryouts because your muscles will be stronger and less sore.  This will give you an advantage at tryouts.

Some of the excercises may be different from the first sheet I gave you at the informational meeting.  That's okay.  Varying your workout can help to, you just want to make sure you are developing the major muscle groups.

IF YOU DO NOT KNOW HOW TO DO ANY OF THE FOLLOWING EXCERCISES, DO NOT ATTEMPT THEM UNLESS YOU SEEK PROFESSIONAL HELP (like a trainer or another coach).  DO NOT ATTEMPT AN EXCERCISE YOU ARE UNFAMILIAR WITH AS YOU CAN HURT YOURSELF AND DEFEAT THE POINT!!!  And as always, listen to your body: this is a range of options, you choose want you can do according to your body singals with the goal of working toward completing them all.

This workout should take roughly 60-75 minutes.

Just a reminder:

pushups (4 sets of 15 reps) /crunches (3 to 4 sets of 25 reps)

walking lunges with 8-10 lb hand weights (4 sets of 15-20 reps)

squats with 8-10 lb hand weights (4 sets of 15-20 reps)

calf raises (with or without weights 2-3 sets of 10-15 reps)

overhead press with 5-15  lb hand weights (3 sets of 12-15 reps)

biceps curls with 5-15  lb hand weights (3 sets of 12-15 reps) for each arm

tricep extension with 5-15  lb hand weights (3 sets of 12-15 reps) or tricep dips on edge of bench (4 sets of 10 reps)

butterfly extensions with 5-15  lb hand weights (3 sets of 12-15 reps)

deltoid raises (side and front) with 2-5 lb hand weights (3 sets of 12-15 reps)

Please note the following changes indicated in yellow.

Tryout information:

Varsity tryouts

Monday August 4th           **Time Change**6-7 am** & 4:30-6:30pm

Please make sure you have arrangments for a ride to be there at 7am.  We will tear the net down at 7am and put the equipment up so you should be in the parking lot by 7:05 or so.  You are not allowed to "hang" around school grounds during the day.

At the end of the 4:30-6:30pm session on the first day,  you will be told if you should return at 6am the night morning or wait until the 4:30-6:30pm to return.  This means you will then be trying out for a JV team spot. 

Tuesday August 5th           6-8am & 4:30-6:30pm

Wednesday August 6th       6-8am & 4:30-6:30pm