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: 
Back Box Squat (Use Your Max Listed On The WBB and VB Pages)
WBB: 3,3,3,2,2 (60, 75, 85, 90, 95-100%)
VB: 3,2,1,1,1 (60, 75, 85, 90, 95-100%)
* Use A 12-15" Box Only... Take 3-4 Minutes When You Reach 1's and 2's *

SECONDARY STRENGTH: 
WBB: Zercher Lateral Lunges (Hold Weight In Elbow - 40# OR MORE)
3 Sets Of 5 Reps EACH Leg (LOW!)

VB: Push Ups
3 Sets Of 80% Of The Test Number Listed On The VB Page
(Try To Add More Reps On Compared To Two Weeks Ago)

ASSISTANCE WORK: 
WBB: GH Raises (Full Motion This Week... Pull All The Way Up)
2X8 Reps
SS w/
Single Leg RDL's (Use Two DB's - Start With 30's OR MORE)
2X10 Reps Each Leg

VB: GH Raises (Lower Only - Add More Weight Than Last Week)
2X15 Secs X 3 Cycles
SS w/
Partner Band Holds (Use 2 Reds OR Cable Pulley If You Don't Have Bands)
2X30 Seconds EACH Side

MOBILITY WORK: 
Work Your Inner Thighs - Hold Each Stretch For 60 Seconds

POST ALL WEIGHTS TO COMMENTS