WOMEN'S BASKETBALL

NEW LIFTING CYCLE... 

SPRINT SPEED: 
Wall Drills (Better Mechanics Will Make You Faster)
- Run Through All The Drills In The Video TWICE

Falling Starts
- Same As Last Week, But Add 5-10 More Yards
- Build Up 70, 80, 90% of Top Speed
- 5 ALL OUT Sprints With 1-2 Minutes Between (Work On The Mechanics As You Sprint)

POWER: 
Hang SQUAT Clean - Full Motion, Full Squat
5 Sets of 3 Reps
(60, 70, 80, 90, 90-93%) - Should End Up 5-10# More Than Last Week On All Sets

STRENGTH: 
Front Squat (Butt To Calf With Knees Out Hard)
3 Sets Of 3 Reps
(Go PAST Where You Ended Your Clean At - This Should Be 10-20# More Than You Cleaned For 3 Reps)

ASSISTANCE STRENGTH 
Rope Climbs OR Towel Grip Pull Ups/Lat Pulldown
2 Climbs OR 5 Reps/5 EA Arm
SS w/
Sit Up Holds
2 Sets of 30 Seconds (Face Up On A Back Extension Machine)

MOBILITY WORK:
Watch The VIDEO and Give This A Try