 channel. Today I have some exercises for you that will help improve your valuable gain. Start weightlifting. When I was in high school, on the upper end of high school, 16, 17, 18, that's when the most appropriate age for you to start weight training or resistance training is. So here I have some exercises for you that you can use in order to improve your strength, your agility, and your leg strength. Okay? So with this you need a couple heavy items but here's some items that I use for this video. A kettlebell and this kettlebell that I use in this video is 15 pounds. Now you can get a kettlebell from T.J. Maxx or Amazon but I use a kettlebell, some dumbbells. And these dumbbells that I got, they are eight pound dumbbells and you can get some dumbbells from Walmart and Amazon. Like I told you Amazon might be a ff y'all. So some dumbbells. Those are the kind of weights that are appropriate for a middle schooler or young high schooler to start using. In my training sessions I personally use a kettlebell for my clients. The different exercises we're gonna use today that you're gonna see are squat jumps, lunges with dumbbells. You're gonna see me do ropes in the intro but that's just because I love ropes and if you have ropes try those ropes in the intro. You're gonna see me do front raises with the kettlebell and kettlebell swings. And those are some things that can slowly over time increase your strength. All right here we go. The first exercise we have here are kettlebell swings and I do these all the time. Kettlebell swings improve your upper body strength while hitting that lower body strength at the same time. As you can see I'm doing a half squat and I'm swinging the kettlebell in between my legs and raising it up. Then I'm gonna go into front raises. Front raises are a great way to improve your upper body strength or your bicep strength especially if you don't have any just yet. It's a great way to start learning how to get some upper body strength guys. Now we have some lunges with some dumbbells. Now these lunges with dumbbells you we do this in our warm-up all the time. Now lunges are really important in improving that leg strength. You want to get them quads right. And I use the dumbbells as well so I can get an arm and leg workout. I'm trying to get multi-workout at the same time. That way we can get target everything at once. Now I have squat kicks. These are a little tricky. These are going to burn your legs. You're gonna squat and you're gonna kick. Just look at my face. You're just gonna squat and kick it out there girl. Get them legs right. Then we're gonna get into the double jump squat. You're gonna jump and then jump out. Jump and then jump out. These are also going to get them legs. I hope you enjoyed it. Did you like it? Make sure you like, comment, subscribe and follow me on Twitter, Snapchat and Instagram because that's where I update every time I can't post a video. Have I found somebody to film yet? Every time I can't post a video that's where I post the video. And I have a family member coming in town this weekend so that's gonna really help me with filming some jump start video, jump float serve video, how to block different positions. Believe me, I try to answer all of the comments in the comment section and I do see your request. The only issue is I haven't had somebody to film. So those volleyball related videos are on the way. So make sure you comment and you subscribe. All right. See you guys next time.