VOLLEYBALL/ WOMEN'S BASKETBALL

FINAL TEST DAY...

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 5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 
 
TESTING:
Strict Hang Pull Up Test
- 1 Attempt For Max Reps
* Start Hanging With Head Between Elbows, Clear Chin Completely Over Bar & Return To Identical Starting Position

REST 5-10 MINUTES 

Push Up Testing
- Same - 1 Attempt For Max Reps
* Chest MUST Lay On The Ground To Count & Elbow Lock At The Top