VOLLEYBALL

Agility Ladder OR Dot Drill Warm Up 

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets

STRENGTH: 
Back Box Squat (Use Height From Last Week - 12" + Blue Bumper OR Yellow ONLY)
3,3,2,2,2
(60,70,80,90,96%) - Try To Get As Close As You Can To 96%

GYMNASTICS STRENGTH: 
Push Ups
3X6 (Add Resistance If You Can)

ASSISTANCE STRENGTH: 
GH Raises (Slow Lowering Only - Butt and Abs Tight)
2X15 Seconds (3 Cycles = 1 Set) (Add Weight Across Your Chest)
SS w/
Partner Band Rotational Holds (Arms Straight)
2X20 Seconds Each Side
SS w/
Three Way Band Shoulder Stretch
- Hold Each Position For 60 Seconds

POST ALL WEIGHTS AND HOW THE PUSH UPS WENT TO COMMENTS