VOLLEYBALL/ WOMEN'S BASKETBALL

Follow Warm Up and Run Though An Agility Ladder For 8-10 Drills If You Have One

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps) - SAME AS LAST WEEK BUT LONGER DISTANCE
3X20 Seconds (Minimum Distance For Each Jump Is 4-5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 

STRENGTH: SAME SET UP AS LAST WEEK JUST ADD LITTLE MORE WEIGHT
Back Box Squat (12" to 15" Box)
5 Sets Of 3 Reps (Add 5-10# Onto Each Set, But Still Make Sure You Feel Hamstring & Hips)
(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)
2 Sets Of NEAR MAX REPS (Try To Keep Them Legit Depth The Whole Time)

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm (MORE WEIGHT THAN LAST WEEK FOR THE SAME NUMBER OF REPS)
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x30 Reps 

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

POST ALL WEIGHTS ALONG WITH HOW MANY PUSH UPS YOU DID EACH SET TO COMMENTS