VOLLEYBALL

As Always... Warm Up First and Hit Some Hip Mobility Work

AGILITY: 
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES

STRENGTH: 
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
4 Sets Of 3 Reps
(Use Your Box Squat Max... 60,70,80,85-90%)

GYMNASTICS STRENGTH: 
Push Ups
3 Sets Of 70% Of Your Test Number Listed On The Volleyball Page
* If You Tested Out At 10 Reps Then Do 7 Each Set... Etc *

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x20

MOBILITY WORK: 
Hip Mobility - Wall Stretch OR Figure Four Stretch - 2X60 Seconds EA Leg