JV/Assistant Varsity Coach
9A Volleyball Coach/Assistant Varsity
Captain Lilly Meister
Captain Amer Mabor
Captain Chayse Paulson
Captain Elise Rietveld
Our 2020 Season has completed. We go out with a win over the Owatonna Huskies 3-1. We would like to thank the Parents, Players, and all the Coaches for getting us this far in a crazy year. I can't believe our season is over. Thank You, Seniors!! You gave everything you had to this program for the past 5 years. We Love you and are so very Proud of you all... Once A Rocket, Always A Rocket!!!
Each circuit should be done two times per week. Circuits do not need to be done on the same day. Do not stop to rest between exercises unless written.
Leg Circuit – 2x through 10 Jump Squats with a turn Jump and turn 90 degrees to your right, landing in a low position. Then to the left. 20 Glute Bridges Lay on back, knees bent, feet flexed. Raise your hips, lower slowly to the ground. Try this with a volleyball squeezed between your knees for added difficulty. 20 Walking Lunges Legs Alternating, Lower knee as far as possible each time 1 Minute Break 20 Bulgarian Split Squats 10 on each leg. Prop up your back foot, bend knee low to the ground. 10 Block Jumps Arms swing from hips, extend fully overhead, pressing forward. 20 Pistol Squats 10 on each leg. Chair or box behind you, stand on one leg with the other in front of you. Lower yourself slowly to a sitting position, rise slowly to standing. 1 Minute Break |
Jump Rope Circuit – 2x through 30 sec. Single hop Jump Rope at full speed 30 sec. Rest 30 sec. Single hop Jump Rope on right foot 30 sec. Rest 30 sec. Single hop Jump Rope on left foot 30 sec. Rest 30 sec. Single hop Jump Rope at relaxed speed 30 sec. Rest |
Core Circuit – 2x through 1 Minute Plank 15 single leg pelvic bridges (15 right, 15 left) 30 Mountain Climbers 1 Minute Break 30 Bicycles, with arms overhead 30 Russian twists, with feet crossed and lifted 30 Dead bugs 1 Minute Break |
We want everyone to have all the information you need for the season. So here is our Remind app. Coach Archer will send this out to everyone as things are tweeted out during the season.
This is the JM Sideline Apparel Store. You can have JM Apparel all year round from this site. You can also customize your apparel according to sports and, It ships directly to your home... Just an extra way for you to have JM Apparel Alll Year Long. Remember. Once A Rocket, Always A Rocket!!
Here's the link to the JM Volleyball Google Calendar, where you will find the most up-to-date practice and game times during the season. It also includes other important dates throughout the year - including Captains' Practices and Fundraising.
Be sure to follow us at JM Rockets VB ( @JMRocketsVB ) so you can receive important information and updates throughout the season!