Below is information and Videos that can be used to keep your mind and your body engaged during this difficult time. These videos are a combined effort of many groups who are dedicated to creating quality content that helps athletes improve at home when they are unable to make it to the gym. If you have any questions on these videos, please reach out to our Executive Director: Leon Blazer (leon@houstonstars.org) and he can answer your questions or get you connected to the right person.
At Home Training Series
Workout #1
Workout #2
Workout #3
Workout #4
A Message to our Athletes – From Director Leon Blazer
Check out this message delivered from our Director, Leon Blazer to all Houston Stars athletes.
Training Packs
At the beginning of April we delivered Training Packs to our athletes. We want every athlete to have 4 cones, sidewalk chalk, a Theraband and a ball. If you find yourself not having these 4 items, please contact us: Kayle@houstonstars.org and we will get you those items.
Here is the Unboxing video where Kayle goes over the items that were in your training
Coronavirus Update
Houston Stars is remaining diligent to provide accurate information as well as plan for what the future looks like when we are allowed to get back to training. We have see some tournaments postponed until later in May and June. Other tournaments have been indefinitely cancelled for this season. We will not ultimately know how all this affects our teams until we hear more from USA Volleyball as well as the Local and National government authorities.
We will consider all requirements and recommendations and respond according to what we feel is best for our families, coaches and organization. We will update our teams specifically with information that pertains directly to them. We will also update our club with things that affect us as a whole.
Currently we are hopeful that we can resume some form of training beginning in early May. We will be able to update this further as we get closer to that time. In the meantime, below are some links to the sources we are following for information.
USA Volleyball
March 31st was the most recent update from USA Volleyball. They have removed sanctioning for training and tournaments through the end of April.
Workout Series #1
Part 1 – Conditioning
Coach Kayle (Kayle@houstonstars.org)
Part 2 – Ball Handling – Passing Drills
Workout Series #1 - Complete
1 – Ladder
Description: Use an agility ladder for these drills. If you do not have a ladder at home, you can draw one on the sidewalk with chalk. Start Slow, Finish Fast. Work mostly on the lower part of your body…limit head bobbing.
- Lead with the right, then lead with the left (4x each side)
- Out In, Out In (8-10x through)
- Snake (8-10x through)
- Scissor (4x each side)
- Ickey Shuffle (8-10x through)
2 – Core
Description: Have a partner help. They can participate as well or just toss ball to person doing drill. All drills will be 30 seconds of work and 10 seconds of rest. Do 3-5 rounds as you build strength. 2.4 does not need a partner or ball.
- Straight tossing – Sit-ups
- Obliques (Toss off right and left side)
- Through the knees
- Push-up position – Extend opposite (R arm/ L Leg then L arm/ R Leg)
3 – Agility
Description: Cone at start with Finish cone at the diagonal. Have 4 “barriers” (pool noodle, 2×4, etc) in the middle. After running your sets on one side, move the cones to the other side and do an equal number of sets the opposite direction. Go through 5x each direction.
4 – Jump Rope
Description: 100 reps on each drill. Keep feet and ankles together.
- Push with toes
- Out/In
- High Knee Run
- Side to Side, Front to Back (50x each)
- Combo (200x – Combo of all above drills)
5 – Sprints
Description: 4 cones, all about 6 feet apart. Touch floor at each cone.
- Sprint to each cone closest to longest cone, back peddle
- Sprint to each cone longest to shortest cone
- Same as 5.1, but turn and sprint
- Same as 5.2, but turn and sprint
Part 2 – Ball Handling – Passing Drills
Coach Leon (Leon@houstonstars.org)
Part 1 – Conditioning
Workout Series #1 - Complete
Partner Passing Series
1 – AT
Description: Face Partner. Toss ball underhand to partner. They will pass back to tosser. Ball should be 15 – 20 Feet high. Do 10-15 reps, 3 rounds.
2 – L to R
Description: Tosser will toss ball roughly 3 feet to the Left or Right of the passer. Passer will pass ball 15 feet high and use their platform angle to get ball back to their partner. Do 5-7 reps on EACH side (10-14 total), 3 rounds.
3 – Short
Description: Passer starts 20-25 feet away from tosser. Tosser will toss the ball high and about 3-5 feet in front of them (tosser). Passer will run to the ball and pass the ball high and off the net. Do 5 reps, 3 rounds)
4 – Deep
Description: Passer starts 5 feet from Tosser. Tosser will toss ball alternating over the left or right shoulder of passer. Passer will open with their outside foot and get platform behind ball and pass high and back to target. When practicing “Read” make sure you are showing where you are going. As players advance, move to “React” where tosser doesn’t show where they are going and passer has to “React” to the ball out of the tossers hands. Final level is to try and fake-out the passer by faking where you are tossing and going the other way. Passer should be focused only on ball out of tossers hands.
Workout Series #2
Part 1 – Theraband
Coach Andrii (andrii@houstonstars.org)
Part 2 – Ball Handling – Setting
Workout Series #2 - Complete
NOTE: For the rest, tie a knot in the end of your theraband
2 – Attach band to top of door
Part 2 – Ball Handling – Setting
Coach Kayle
Part 1 – Theraband
Workout Series #2 - Complete
1 – Setting Against Wall
- Setting and Squatting
- Setting against wall, in and out
2 – Setting and walking (in driveway, measure 25-30 feet)
- Walking Forward/ Backward
- Skipping Forward/ Backward
- Shuffle Forward/ Backward (Right foot always forward)
- Walking Lunge (Forward both ways)
3 – Partner Drills
- Catch, Step Left/Right, Push
- Left/Right and Set
- Left/Right and Jump Set
- Rotation 3, Run (Right, Left, Right, Left) turn and set
- Same as 3.4 but Jump Set
Workout Series #3
Interview with Launa McClung (LVLX Wellness)
We decided to take a different approach to video 3. We believe that the types and amounts of food you intake can many ANY workout Successful or completely counter-productive. We are fighting against boredom, lack of routine and unlimited access to food. If not handled properly then any gains through activity can and will be diminished. Tune in for this very informative session.
Workout Series #4
For Workout Series #4 we head back out to our garages and driveways where Coach Kayle runs us through a new series of Ladder and Cone drills.
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