FREE Shipping Available!

Roundnet Focused Training Program


Spikeball roundnet strength and conditioning fitness exercise

Written By: Tom Witt 

Contact: Instagram: @roundnetprotraining & @tomtoowitty_sports_blog


Home Sweet Home

With the health and safety of everyone on our minds and in our actions, I wanted to create a home based/limited equipment workout program, while attempting to make it as roundnet specific as possible! 

I think it is important when playing roundnet to be a well rounded ‘mover’. 
When it is appropriate, being able to perform skills with a combination of strength and power. 

While also having the cardiovascular endurance to last 6+ hours in a roundnet tournament. 

Training for the needed agility and mobility, as well as the anaerobic efficiency, to sprint down a ball on defense and sprint back to the net to hit the ball, while also demonstrating the balance to avoid touching the net.


Listen To Your Body

It is important to listen to your body.  
Be aware when you move. Be aware when you are still. 
Sometimes listening to your body means using a less difficult or more difficult exercise exercise variation when needed. 
Listen to your body and take a day off of a certain area, or muscle group, or perhaps train harder based on how you’re feeling. 
Try to be aware if one leg is ‘firing’ more during your squats, or if one shoulder fatigues sooner during pushups than the other, etc. 
Listening to and getting to know your body will help you IMMENSELY to reaching your goals, while feeling and performing better!
There is no ‘cookie cutter’ workout program that will work perfectly for everyone. This workout program is based off of exercises I use myself, and with my clients. 

Exercise Variations and Progressions

EVERYONE has different needs when training. 
This is where variations and progressions, and listening to your body, come in handy!
As you will see on the workout template, some exercises involve user CHOICE! 
YOU have the choice!

For example, ‘Push Up Progression’ calls for 4x8-15 (increasing by 2 each set). You can perform push ups from your knees, fully extended, even with a weight on your back if you feel advanced enough!

In terms of reps, maybe you did a lot of yard work on Sunday and your arms are tired still during Monday’s workout... so you start at 10 reps and keep it there for a few sets and maybe increase on the final set. 
Or perhaps you sat on the couch all day on Sunday, resting from your big Saturday hike, and only lifted up your coffee cup and phone to order delivery food (great work being safe)... then you might start at 12 reps and go up by 3 reps each set because you’re feeling good!!

All that comes back to: listen to your body, find your current level and try and move up from there, without getting discouraged. 
If you need to use a less difficult exercise ‘variation’ on the way there, do it! And progress from there!

 

Warm-Up and Cool Down

MOVEMENT

5 minute walk/general movement

Sun Salutation x3

Ankle Circles - 3x20 (clockwise, counter clockwise, point and flex)

Bear Crawl/All 4's 3x2x4 per 'steps' side forward and backward (warm up only)

Push Up Variation- 3x10 (warm up only)

 

A full body, dynamic, SAFE, warm up is CRUCIAL to success of the workout, lowers the likelihood of injury, while helping you perform your best.

The days of static stretching before a workout are gone, though there still is some room for static stretching in some cases, after workouts. 


From the National Strength and Conditioning Association (NSCA) in regards to warming up,

Although well-designed warm-up procedures can enhance athletic performance, reduce the risk of injury, and lessen the potential for muscle soreness after exercise (1,21,26), it is important to realize that warming up and stretching are two different activities.

A warm-up consists of preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport. In contrast, the primary goal of stretching is to enhance flexibility.

These distinctions are important because long-held beliefs about traditional warm-up procedures have recently been questioned. Some scientists and practitioners now propose that it may be advantageous to exclude static stretching from warm-up routines prior to sport training and athletic competitions (32,49,52,59).” (NSCA, Introduction to dynamic warmup, 2017)

As you will see in my warm up, it’s very movement based and you can choose what you do! 

Walk around your house, start/transfer your laundry, start up some rice in the rice cooker, check the mail, pick up the cat, walk up and down the block, skip around your yard, water your plants, something to get you moving for 5-8 minutes, before you move on to more advanced movements later in the warm up.

From there you will move on to a few more ‘specific’ full body movements, such as the sun salutation series (YouTube has THOUSANDS of videos).

 

Bear Crawl Progression

Crawling is one of the first movements we do as humans! Moving towards food, loved ones, shelter, water, toys, etc.! 

Over the years of sitting, training, sports, injuries, life, most of us have forgotten how to perform this basic and CRUCIAL movement! 

Going back and practicing the basics can help make your everyday movements and athletic movements more proficient!

Example: Bear Crawl Progression - 3x2x4 

That means 3 sets of 2 “lengths” of 4 ‘steps’ forward and backward. Four steps forward and four steps backward, repeat that once, equals one set.

I’ve recently added bear crawl progressions into my workout routine for about 3 months now and have experienced strength and balance gains, learning about my body, improving movement and while helping to lessen pain in chronic injury areas.

Foam rolling! You can also add in foam rolling to your warm-up/cool-down!

 

Cool Down

A cool down can look similar to a warm up, without the more strength based exercises. 

I like to walk around a bit, do a bit of yoga, foam rolling, maybe some static stretching of certain muscles. 

Take this time to lower your heart rate, drink some water, and get ready to refuel with some healthy food!

 

Body of the Workout

These at home workouts are built upon doing four sets of two exercise ‘supersets’. 

First, you’ll do your best to complete the prescribed sets and reps, in group ‘A’. 

After performing the two exercises with minimal rest in between, take a 60-90 second rest, where I challenge you to get some touches with a roundnet ball! 10 touches with each hand and then 10 between hands, repeat! 

After 60-90 seconds of rest, begin the next set of ‘A’, repeat the exercise and rest process until all prescribed sets are complete for ‘A’, then move to ‘B’, etc.

 

Superset Example

Here is an example of what a ‘superset’ looks like in this workout. 

Example: Bear Crawl Progression - 3x2x4 

1. Perform the bear crawl progression, taking 4 ‘steps’ forward, and backwards, using whatever bear crawl variation you feel is appropriately challenging but do-able! That may be from your hands and knees or it may be with your knees off of the ground!

That means 3 sets of 2 “lengths” of 4 ‘steps’ forward and backward. Four steps forward and four steps backward, repeat equals one set.

2. Right after that, go into 10 hip bridges. If you feel two legged hip bridges are too easy, perform single leg hip bridges! 

3. Then, take 60-90 seconds rest, getting your roundnet ball touches in!

Then, hit the same superset again, until all prescribed sets and reps are completed in that block, and then move to block ‘B’!

 

Monday

Exercise

Sets x Reps

Actual Sets & Reps

A

Bear Crawl (Forward and Backward)

3x4x4 steps per side

Hip Bridge (Single leg if more advanced)

3x10

 

Roundnet Specific Exercises

When creating this exercise program I had a few goals in mind:

What exercises can be done at home/not at a gym, with minimal equipment?

What exercises will translate best to improving your roundnet game? 

Whether it is singularly or in combination, anytime you are training to increase athleticism, movement proficiency, muscular strength, endurance, power, aerobic and anaerobic systems, balance, explosiveness, dynamic movement, etc. you are improving your roundnet game.

I think it is important when playing roundnet to be a well rounded ‘mover’. 

When it is appropriate, being able to perform skills with a combination of strength and power. While also having the cardiovascular endurance to last 6+ hours in a roundnet tournament. 

Training for the needed agility and mobility, as well as the anaerobic efficiency, to sprint down a ball on defense and sprint back to the net to hit the ball, while also demonstrating the balance to not touch the net.

It’s a science and an art, BABY!

 

Other Thoughts

Have fun! 

Movement, exercise, sport, etc are for having fun! I know myself and a lot of us are missing our roundnet meetups and social circles.

Try these at home workouts, send them to a friend, do them virtually with friends and get to improving your roundnet game!

 

CLICK HERE 
to view and download your personal training program

Roundnet Spikeball Training Exercises

Spike on!

Tom Witt 

Contact: Instagram: @roundnetprotraining & @tomtoowitty_sports_blog

 

4 comments

  • Dennis Perpetua

    Hello,

    We’d like to offer you payments in exchange for article placements,

    My name is Dennis Perpetua from QualityGuestPosts.com.

    To give you a little background about our company, we are working with clients whose businesses are related to the topics that you write about in your blog. We specialize in SEO marketing campaigns in the form of guest posting service.

    While we have an expert team of writers, we need a little help in the publication department. We need authoritative blogs on your niche to publish the guest posts we create for our clients. You may also consider working on sponsored content if you’re not accepting paid guest posts.

    Through this, you can gain a new set of unique readers, and have a chance to increase your income.

    Can you help us with this project?

    Kind Regards,

    Dennis Perpetua
    Blogger Outreach Manager,
    QualityGuestPosts.com

  • Stephen Greene

    Hello,

    If you accept guest posts, how much would you charge? What kind of content would you accept?

    Stephen

  • Dennis Perpetua

    Hello,

    We’d like to offer you payments in exchange for article placements,

    My name is Dennis Perpetua. I’m working at the QualityGuestPosts.com as the Blogger Outreach Manager.

    I found your blog interesting, and so, I decided to get in touch. We want to initiate a potential collaboration between you and our company. As an overview, we provide guest posting services for our clients.

    A lot of them have businesses related to your niche. Thus, I believe they’ll be interested in regular article placements on your site either as paid guest posts or sponsored content.

    You’ll get regular income from this should you agree on this proposal.

    Would you like to know more about this offer?

    Kind Regards,

    Dennis Perpetua
    Blogger Outreach Manager,
    QualityGuestPosts.com

  • Zoe Ramzy

    Hi,

    How are you doing? I aim to provide you a high quality, free of cost guest post article for your amazing website. I can send you some really great topic ideas for this purpose which would be relevant to your website niche for sure.

    If my topic ideas happen to appeal you, I’ll send over the article. I would just need a backlink in return of the article. The backlink needs to be within the body of the article.

    Please let me know your response to this, if I shall send topic ideas?

    Looking forward.

    Regards.

    Zoe Ramzy

Leave a comment

Related Posts

Attributes of a GREAT Baller
Attributes of a GREAT Baller
The popularity of Roundnet has exploded in the past few years- mostly due to the rapid success of Spikeball. As the spor
Read More
Life is Better with Roundnet!
Life is Better with Roundnet!
At the recent ‘King of the Beach’ tournament in Chicago I made it a point to introduce myself and have a quick conversat
Read More
Why You Need to Play More Tournaments
Why You Need to Play More Tournaments
For newer players who haven't attended a many competitive tournament before, the first tournament may be nerve-racking.
Read More