VOLLEYBALL

Upper Body Band Stretching After Your Regular Warm Up 

- IF YOU WERE HERE LAST WEEK, BUT ARE GONE THIS WEEK TEXT ME TO GET YOUR WEIGHTS FROM LAST WEEK...

SPEED/REACTION: 
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle AND/OR Sprint
- 18-24" Barrier OR Hurdle & Upon Landing 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 - IF YOU CAN HAVE SOMEONE STAND IN FRONT AND RANDOMLY POINT TO RIGHT OR LEFT SO YOU HAVE TO REACT TO THEM WHEN YOU LAND...

POWER: 
Standing DB Push Press (Use Leg and Hip Drive)
4 Sets of 5 Reps (Beat Last Week's Weights)
(Should End Between 27.5's and 35's)


GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets of 2-3 Reps Short Of Failure
(Using No Bands If You Can Get At Least 3-5 EA Set OR 1 Red, But Leave A Little Bit In The Tank Each Set So You Can Stay Consistent)

ASSISTANCE STRENGTH: 
Zercher Lower Body Complex (Hold 1 DB Across Chest - Heavier DB Than Last Week)
2X5EA Exercise For Each Leg (So 15 reps Total Per LEG Per Set)(Start With A 22-25# DB)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
SS w/
Off Bench Oblique w/ Side Crunch
2X20 Reps Each Side

CONDITIONING: 
50 Yard Sprint & Back (Try To Break 18-20 Seconds Each Round)
* Repeat Every 1:15 To 1:30 For 12 Total Rounds