VOLLEYBALL/ WOMEN'S BASKETBALL

REACTION: 
If You Can Get A Partner Try To Combine The Two Reaction Drills We Have Been Doing For The Last Two Weeks:

Stand 5-10 Feet Back From The Partner Holding Both Tennis Balls...
- Perform Quick & Short Shuffles & Block Jumps (Hitters) OR Burpees (Defensive)
- After 10-15 Seconds Of Alternating These Movements Your Partner Will Drop ONE Of The Tennis Balls... When They Do React Fast & Get It Before The Second Bounce!
* Perform 4 Cycles Of This = 1 Set X 5 Total Sets
** Rest 2-3 Minutes Between Sets

TESTING: 
Pull Up Testing (Start Completely Hanging, Arms Straight & Finish With Chin Completely Over Bar)
- 1 Attempt @ Max Number Of Reps
* Try To See If You Can Do Some With No Assistance... If Not, Then Add A Little Amount Of Resistance As You Can... Then Try Again...

POWER: 
Medicine Ball Throws (Overhead Emphasis)... Check The Video... Throw More Straight Up Instead
- Wall Ball Throws (Maximum Height - 10-11# Ball)
* Use A Backboard OR Wall To Gauge How High You Are Throwing Each Rep

ASSISTANCE WORK: 
Lower Body Complex: Use Two DB's Instead Of A Barbell
1. SL RDL's
2. Lateral Lunge
3. Reverse Lunge
* Lighter Weights & Add More Explosiveness!
2 Sets Of 5 Reps Each Part
SS w/
Medicine Ball Throws (With A Partner)
(Holding A Half Sit Up Position, Do Chest Passes For 10 Reps Then Overhead Throws For 10 Reps)
2 Sets With A 10-13# Ball

CONDITIONING: Conditioning Test Prep 
5 yds & Back, 10 yards & Back, 15 yards & Back (Goal Time Is 15 Seconds OR Faster)
10 Total Sets (New Set Every 60-75 seconds)
- If Your Times Start To Slip A Lot Take Longer Rest, But Start With A 60 Second Clock

POST ALL WEIGHTS & BEST TO WORST CONDITIONING TIME TO COMMENTS