VOLLEYBALL/ WOMEN'S BASKETBALL

JUMP POWER: SAME AS LAST WEEK - MOVE HEIGHTS UP FOR DROPS AND BOX JUMPS
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 3 Reps (Check Your Weights From Last Week... CLICK HERE)
* Go 5-10# Heavier OR More On Every Sets As Long As You Can Maintain Depth & Knees Out

ASSISTANCE STRENGTH: 
DB Supported Row (Start With 15-20's)
3X8
SS w/
Handstand Push Up Holds (Obviously, Just Hold The Position, Don't Perform The Push Up)
2X25 Second Hold

CONDITIONING: Volleyball AND Basketball
50 Jump Rope
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Box Jumps (18" Box - Completely Stand Up On Box)
* Start a New Round Every 75-90 Seconds *
10 Total Rounds

POST ALL WEIGHTS AND BEST TO WORST ROUND TIME TO COMMENTS