VOLLEYBALL

Lots Of Hip Mobility After The Warm Up...

JUMP POWER: 
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)

POWER: 
Hang Squat Clean (Start Using Your Maxes Listed On The Volleyball Page)
5 Sets of 2 Reps
- 60, 70, 80, 90, 96-100% of Your Current Max

STRENGTH/POWER: 
Hang Clean Pulls
2 Sets of 2 Reps
- 100%, 105% of Your Max

ASSISTANCE STRENGTH: 
Underhand Grip Elevated Inverted Row (12" Box) - Body Must Be Straight
2X10
SS w/
Handstand Push Up Holds (Facing Wall)
2X20 Second Hold

CONDITIONING (TEAM): 
Burpee Block Jump Suicide
- With A Partner Perform A Normal Suicide (Baseline, Free Throw Line, Half Court and Full Court & Back) But You Must Perform A Full Burpee At Each Line Before Proceeding To The Next One
* The Workout Start With A Burpee On The Baseline Too...
** If You Don't Have A Partner Try To Start A New Suicide Every 2-2:30 Minutes...
MAX ROUNDS BETWEEN YOU AND YOUR PARTNER IN 15 MINUTES

POST YOUR BOX HEIGHTS AND ALL WEIGHTS TO COMMENTS ALONG WITH CONDITIONING TIME