VOLLEYBALL

Take a Roller, Softball, OR LaCrosse Ball & Really Roll Your Shoulder 

LINEAR SPEED: 
1. Line Jumps (Forward and Back)
a.) Two Legs (30 seconds - Try to get 80-100 Jumps)
b.) Single Leg (Right Leg - 15 secs and Left Leg - 15 secs
c.) Rest 1 Minute - REPEAT 3 SETS
2. Standing Long Jumps (Non-Consecutive)
20 Total Jumps (Sets of 5 At A Time)
- Take Your Time and Get MAX Distance Out Of Each Jump

STRENGTH:
Standing Dumbbell Press (No Leg Drive)(Same As Video But Using Dumbbells) 
4 Sets of 3 Reps
* Keep Ribs Down and Pull Shoulders Back & Elevate To Finish

GYMNASTIC STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 2 Reps Short Of Complete Failure (Use Your Pull Up Test Number From Last Week)
* If You Completed Less Than 5 reps Last Week Then Do Sets of 5 TOUGH Reps

ASSISTANCE STRENGTH: 
DB Lower Body Complex (Using TWO Dumbbells)
- Single Leg RDL's, Lateral Lunge, Reverse Lunge Repeat This Pattern For 10 Reps EACH Leg
2 Sets
SS w/
Off Bench Oblique Holds
2X30 Secs Each Side

CONDITIONING: 
Long Shuttle Runs (Try To Use A Football Field)
100 Yards and Back, 90 & Back, 80, 70..... 10 & Back
Wall Ball (Need a 13-15# Medicine Ball and a Goal Post OR A 10 Foot Target)
10-9-8-7-6-5-4-3-2-1
* You Will Run 100 and Back then do 10 Wall Ball Throws Hitting Your 10 Foot Target, Then 90 & Back and 9 Throws... Down to 10 yards and 1 Throw
** You Have 15 Minutes To Get As Far As Possible OR Completely Finished