VOLLEYBALL/ WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Visual Reaction - Need A Partner For This One...
- Have A Partner Hand Signal The Following:
1. Left & Right Shuffling
2. Sprints & Back Pedals
3. Block Jump (Point Finger Upwards)
* Keep The Order Random & Change Directions After Just 3-5 Steps
** Go For 30 Seconds Total X 2 Sets **

2. Tennis Ball Drops - Same As Last Week... One In Right & Left Hands, Dropping 1 Only
- Start @ 10 Feet Away & Add Difficulty By Adding Distance, Block Jump First (Hitters), Burpee (Defensive Specialists)
* Each Set Is 10 Total Drops
** Complete 4 Total Sets With 2-3 Minutes Rest Between Sets

POWER/OVERHEAD STRENGTH: 
Standing DB Push Press (Use Leg & Hip Drive)
4 Sets Of 3 Reps (Add A Little More To Each Set Compared To Last Week)
KEY POINTS:
1. Ribs Down
2. Shoulders Up And Through At The Top

GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 10 UNBROKEN Reps (No Pausing For All 10 Reps... Lock Out Then Go Right Back Up)

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
2 Sets Of 3EA Leg (Start With 65# OR More & Make Big Jumps)
SS w/
Medicine Ball Stability Throws (Chest & Overhead) (Partner Stands On Feet & Throws You The Ball)
2 Sets Of 10 Chest & 10 Overhead (Use A 8-11# Ball)


CONDITIONING: 
* Need A Football Field With Lines OR Some Cones
- Set Cones At Goal Line, 5 yards, & 10 Yards

** Start On The Goal Line Shuffle Out To The 5 Yard Line, Perform A Max Effort Block Jump, Shuffle Back To Goal Line, Then Shuffle Out To 10 Yards & Perform A Burpee, Shuffle Back To The Goal Line... Repeat This Same Pattern But Instead Of Shuffling Perform Sprints Instead...
- Try To Keep All Round Times Between 20-30 Seconds, But Start A New Round Every 1:00 To 1:15
* 10 Total Sets