VOLLEYBALL

 Lots Of Hip Mobility On 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 Each Exercise

2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 27-36") (HIGHER THAN LAST WEEK!)
* Rest 1-2 Minutes Between Sets

3. 1 Step Box Jumps (Quick and Explosive Dip and Jump) (AGAIN, HIGH THAN LAST WK!)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)

POWER: 
Hang SQUAT Clean (Not An All Out Test, But Close)
3, 2, 1, 1, 1
(60,75, 85, 95, 100-105%)

Hang Clean Pulls (100-110% Of Your Max)
3 Sets Of Just 1 Rep

ASSISTANCE STRENGTH: 
Underhand Grip Inverted Row (Feet On 12" Box)
2X15 Reps
SS w/
Handstand Push Up Holds
2X30 Seconds

CONDITIONING:
50 Jump Rope
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Box Jumps (18" Box - Completely Stand Up On Box)
* Start a New Round Every 75-90 Seconds *
10 Total Rounds

POST ALL WEIGHTS AND CONDITIONING ROUND TIMES TO COMMENTS