VOLLEYBALL/ WOMEN'S BASKETBALL

As Always... Warm Up First and Hit Some Hip Mobility Work

AGILITY: 
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side (3-6" Barrier)
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES

STRENGTH: 
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
5 Sets Of 5 Reps
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

GYMNASTICS STRENGTH: 
Push Ups (Watch The Video So You Know Exactly What I Want - Click The Exercise Name)
3 Sets Of 12 PERFECT REPS

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x20

MOBILITY WORK: 
Hip Mobility - Wall Stretch (Skip to 2 Mins In) OR Figure Four Stretch - 2X60 Seconds EA Leg