Summer Training 2013: Agility, Conditioning, and Core

Photo courtesy of Angelique Gutierrez

Ladders x 4

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-advanced crawl (f, b) - this is one foot in two feet out one at a time

-monkey climb (f, b) - this is one foot in one foot out together

-scissor steps (r, l)

-dorsey flex (f, b, r, l)
-alternate jumping in and out (f, b)

-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time (x2)

-left side one step at a time (x2)
jumping*

-one step at a time

-two steps at a time

*Relax and shake out your arms on the way down

Core x 3

30 toe touches

30 rowers

30 lay down to sit up switch arms to touch opposite toes

30 mountain climbers

Cool down legs, abs, and arms with foam roller.  

Meditate 5 minutes.

Mermaid Triathlon 2013

Photo courtesy of Dan Fisher

With a time of 01:06:05 I placed second in my age group and sixth overall.  This is such a fun event!  I highly recommend this triathlon for any ladies who want a great local fitness challenge.  Here's the link:  http://www.mermaidseries.com/alameda#!__alameda

Family First

"The more I know, the less I know." - Paul DeCoux

"You can do anything, Amy.  You can be an Olympic volleyball player!" - Margaret DeCoux

The DeCoux family singers!  My life would be so empty without my sisters... They are my guides and my inspiration.

2013 Email exchange with Greg Gibbons

On Mon, Apr 29, 2013 at 12:20 PM, Greg Gibbons <ggibbons@pacific.edu> wrote:

Amy,

I wanted to let you know that you will not be on the travel roster this year. I thank you for playing in the few practices and exhibition that we had and hope you continue to work hard to make the travel team in the future. I had to make my decision based on what the needs are for this team and the limited amount of practice we will have before leaving for Kentucky.

Thanks again for your efforts and time,

Greg

GREG GIBBONS | HEAD COACH WOMEN’S VOLLEYBALL

On Mon, Apr 29, 2013 at 12:35 PM, Amy Moor <tastelifetwice@gmail.com> wrote:

Hey Greg,

I'll work on the right side for sure.  This is the highest level volleyball I've ever played, so I'm so grateful for the opportunity.

I'd like to help the team in any way I can (even if that means just being a practice player for now).

Thanks, again, for giving me a chance!

Northern California Dream Team Exhibition Match in Reno

Photo courtesy of Margaret DeCoux

Here we are with the wonderful ladies from University of Nevada Reno.  This weekend was so much fun!  I turned 30!

Spring Training 2013: Agility, Conditioning, and Core

Ladders x 3

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-climb (f, b) - this is one foot in one foot out together
-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

-alternate jumping in and out (f, b)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time

-left side one step at a time
jumping*

-one step at a time

-two steps at a time

-right side one step at a time (x2) 

-left side one step at a time (x2)

*Relax and shake out your arms on the way down

Core x 2

20 russian twists with 8# medicine ball

20 sit ups with twist and punch at the top

20 rowers

20 flutter kicks*

20 scissor kicks*

20 lay down to sit up switch arms to touch opposite toes

30 mountain climbers (or reverse mountain climbers)

*Squish the grape!

Cool down legs, abs, and arms with foam roller.  

Meditate for 5 minutes.

Mission: Make the Dream Team - Revised Goals for 2013