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Feb 28

J-Stroke Team ROX Puts Up Big Wins at Capitol Classic Volleyball Tournament

In a gym with 86 courts, you can't miss this team. Filled with a spirit even officials can't help smiling, J-Stroke Jackals are a force to be reckoned with. We caught up with them at the Capitol Hill Classic Volleyball Tournament in DC and cheered on their undefeated victories in day 2. In their warmup we found them in a tight huddle yelling crazy cheers while showing off their bright pink ROX jerseys.

    

The J-Stroke Volleyball Club is a non-profit, charitable organization which was established in Berks County, Pennsylvania in 2004. The Club is a member of the Keystone Regional Volleyball Association (KRVA), and is governed by USA Volleyball rules.The Club provides cost-effective and competitive teams for girls who seek to compete in USA Junior tournaments, develop their volleyball skills, enhance their high school volleyball experience and further their love of the sport. 

Filed In: Team Spotlight
Posted by Courtney Davidson on February 28, 2012
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Feb 28

Back to the Core: Core Circuit Workout for Volleyball Players

Hitting is about core strength, not shoulder strength. Gain more power behind your swing by focusing on your inner core. Here are some exercises you need to incorporate in your workout routine or practice plan. Challenge yourself with our ROX Volleyball Core Circuit workout now and let us know how you do! 

SIDE PLANK

1. Lie on your right side and prop your upper body up on your right hand.

2. Raise your hips until your body forms a straight line from ankles to shoulders.

3. Lift your top leg and swing it forward and backward in an even tempo. Your goals are to resist the momentum of your leg and to maintain a stable torso. Do all your reps on one side, and then repeat on the other side. Perform 20 reps on each side for a total number of 2 sets.

BICYCLE

1. Lie flat on your back with legs raised 2 inches off the ground and arms at base of neck with elbows fully extended out. 

2. Bring your left elbow to your knee with a count to two, drop your leg back to slightly above ground level with a count to 2. 

3. Repeat the other side to finish one full rep. Perform 20 reps for a total number of 2 sets.

PLANK TO PUSHUP

  

1. Lie flat on your stomach and raise up on your forearms and toes. 

2. Hold position for 20 seconds and move towards a pushup position. 

3. Do 5 pushups and return back to your forearms plank position and hold for another 20 seconds. 

4. Perform this sequence (plank to pushup) for a total of 5 sets. 

 

Filed In: News | Volleyball Training Tips
Posted by Courtney Davidson on February 28, 2012
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