VOLLEYBALL/ WOMEN'S BASKETBALL

CHANGE OF DIRECTION/AGILITY: 
Agility Ladder Warm Up:
- 8-10 Patterns With A Lot Of Single Leg Emphasis

Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

STRENGTH: 
Volleyball - 3RM Testing - Free Squat
- Use The Following Warm Ups:
Set 1 - 3-5 Reps
Set 2 - 2-3 Reps
Set 3 - 1-2 Reps (80-90%)
Sets 4-6 - All 3 Reps - Be Smart... Make Sure It's A Manageable With PERFECT Depth
(Take 3-5 Mins Rest Between Sets)

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