VOLLEYBALL

Warm Up Thoroughly!

SPEED/REACTION: 
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 (Two Legs)
1X15EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle OR Sprint
- 18-24" Barrier OR Hurdle & Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets 

STRENGTH: 
Standing Dumbbell Push Press (Use A Hip and Leg Drive)
4 Sets of 5 Reps
* Heavy, But Rips Down & Pull All The Way Through

GYMNASTICS STRENGTH: 
Chest To Bar Chin Ups (Underhand Grip)
3 Sets Of 8 Reps (Less Band Assistance Than You Used Two Weeks Ago)

ASSISTANCE STRENGTH: 
Zercher Lower Body Complex (Hold 1 DB Across Your Chest)
- Single Leg RDL's, Lateral Lunge, Reverse Lunge
2X5EA
SS w/
Off Bench Oblique w/ Side Crunch
2X15EA Side

CONDITIONING: 
200m Shuttles (100m & Back) - Try To Keep Under 45 Seconds
* Start A New Set Every 2 Minutes Unless You Slow Significantly Down Then Take 2:30 *
10 Sets Total