VOLLEYBALL/ WOMEN'S BASKETBALL

Lots Of Hip Mobility After The Warm Up...

JUMP POWER: 
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
* Rest 2-3 Minutes Between Sets 


STRENGTH: 
Front Squat
5 Sets Of 5 Reps (Last Week Before We Change... Go Heavier Than Last Week, But Keep Depth!)

ASSISTANCE STRENGTH: 
Underhand Grip Elevated Inverted Row (12" Box) - Body Must Be Straight
2X10
SS w/
Handstand Push Up Holds (Obviously, Just Hold The Position, Don't Perform The Push Up)
2X20 Second Hold

CONDITIONING (TEAM): 
Burpee Block Jump Suicide
- With A Partner Perform A Normal Suicide (Free Throw Line, Half Court and Full Court & Back) But You Must Perform A Full Burpee At Each Line Before Proceeding To The Next One
* The Workout Start With A Burpee On The Baseline Too...
** If You Don't Have A Partner Try To Start A New Suicide Every 2-2:30 Minutes...
MAX ROUNDS BETWEEN YOU AND YOUR PARTNER IN 15 MINUTES

POST YOUR BOX HEIGHTS AND ALL WEIGHTS TO COMMENTS ALONG WITH CONDITIONING TIME