Volleyball Summer Conditioning Program

Volleyball Summer Conditioning Program

Click here to read response to and guidelines during COVID-19

Who is this for?

Any current volleyball player who is looking to stay strong, fit, and conditioned this summer in a program designed exclusively for volleyball athletes. Girls enrolled in a volleyball class during the 2021-2022 school year are also invited to join.

Who is Amy?

Amy Connell is an NASM Certified Personal Trainer, Nutrition Coach, and imperfect eater. She is a 16 year fitness professional and founded Graced Health in 2016 to equip women with simple and grace-filled ways to take care of and appreciate their body … and enjoy a little chocolate in the process. She’s the host of the Graced Health podcast and is the author of Your Worthy Body: Find Freedom in Health by Breaking All the Rules, coming in November 2021. She lives in the Houston, Texas area with her husband of 23 years, their two always-hungry teen boys, and her stray-turned princess pit bull named Grace.

When are classes?

Mondays and Wednesdays 8:00-8:45am (cardio, core, strength & conditioning) at Camp Sienna Baseball Field 1.

Amy is also offering a fitness class for all teen girls and teen female athletes on Mondays and Wednesdays from 9-9:45am. This is open to all interested girls entering 8th through entering 12th grade.

What will we do?

We will focus on various elements to improve your game and overall fitness level, including: explosiveness, power, upper and lower body strength, high-intensity interval training, balance, core, and multi-planar exercises.

Most exercises will be bodyweight focused or using the recommended resistance loops.

What about nutrition?

We will take a few minutes each week to discuss nutrition. Topics will include what to eat before/after a workout, best foods to fill you up, and discuss easy, healthy recipes you can do yourself. You’ll receive a card to take home. The more times you come, the more cards you’ll receive!

Where are classes held?

We will meet outdoors at Camp Sienna. The night before each class I will send a reminder via the Remind app. All locations are carefully vetted for you and your joints’ safety (your future knees will thank me).

Summer may be hot, but holding class early helps manage this. Water breaks are scheduled and you are encouraged to listen to your body and take additional breaks if needed. Many locations will be shaded.

Exercising outdoors helps improve mood and self-esteem, reduce depression, and connects you with mother nature. We were designed to be outdoors!

What’s the feedback from last year?

According to a survey from last year’s athletes:

92% felt better conditioned after the summer than before
100% felt like the classes prepared them well for the season
100% would recommend the program to other female athletes

Cost:

Three payment options to fit your summer schedule:

$15 per class (drop in)
10-class package – $120 (a $30 savings)
8-class package – $104 (a $16 savings)

Payments may be made via check (Amy Connell LLC), cash, or Venmo (@Amy-Connell-1)

An estimated 12 classes will be offered over the course of the summer on Mondays and Wednesdays. If we have interest in a Mobility class on Thursdays that will be another 6 available classes.

Unfortunately, occasionally weather prohibits class from being held. Any prepaid drop in classes will be refunded or applied to future classes at the end of the summer.

Class schedule:

June 7, 9, 21, 23, 28, 30
July 5*, 7, 19, 21, 26, 28.

*Celebrate Independence Day by bringing a parent with you for free.

What to bring:

Each class, bring a LARGE water bottle, yoga mat, and sweat towel. Apply sunscreen before you come. Bring anything else you may need.

Do you have any resources?

Absolutely! Check out my Graced Health podcast episodes. You can play the episode directly from your browser (just keep your phone “awake”)

Roberta Anding, RD for how to fuel teen athletes (plus you can download the four pages of notes I took)
On-the-go protein fueled breakfasts – for several of my family’s favorite recipes, including the no-bake energy balls that everyone gobbles up!