VOLLEYBALL/ WOMEN'S BASKETBALL

SPEED/REACTION: 
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle AND/OR Sprint
- 18-24" Barrier OR Hurdle & Upon Landing Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets - IF YOU CAN HAVE SOMEONE STAND IN FRONT AND RANDOMLY POINT TO RIGHT OR LEFT SO YOU HAVE TO REACT TO THEM WHEN YOU LAND... 


STRENGTH: 
Standing DB PUSH Press (Use A Leg & Hip Drive To Start The Weight Off Your Shoulders)
1. Keep Ribs Down
2. Pull Shoulders Back To Finish
3. Push The Weight As Far Up As Possible To Finish

GYMNASTICS STRENGTH: 
Underhand Chin Ups (Use Less Assistance Then The Last Few Weeks Since The Reps Are Lower)
3X6 (Try To Do Some With No Assistance If You Can)

ASSISTANCE STRENGTH: 
Zercher Single Leg Complex (All This Means Is Hold A Bar Or DB In Your Elbows)
2X5EA Exercise For Each Leg (So 15 reps Total Per LEG Per Set)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
SS w/
Pallof Press (Use a Cable Pulley... Pull It Out, Hold & Press The Handle Forward & Back)
2X30 Seconds Total (Start with 30-40#)

CONDITIONING: Volleyball Only 
100m Sprints (Try To Do This On Grass Or Football Field Turf With Good Shoes On)
* Try To Complete Each Sprint In Under 15-20 Seconds *
** Repeat This Aiming For Consistent Times Every Minute On The Minute For 12-14 Sets **
- If You Start To Fall Off By More Than 1-2 Seconds Go Every 75-90 Seconds