WOMEN'S BASKETBALL

Warm Up and Hit Your Hips On The Warm Up...

SPEED WORK: 
Quick, But Perfect Run Through All Wall Drill Mechanics
1. Slow Foot Work With 45 Degree Lean
2. Marching With 45 Degree Lean
3. Arm Action Drill Seated With Your Feet Out In Front Of You
4. Falling Starts - 70, 80, 90, 100% For 20 Yards

Band Resisted OR Partner Resisted Running 
- Use a Band, Strap OR Towel & Get Some Light Resistance From A Partner For A Distance Of 45 Feet
- Try To Push As Hard As You Can For That 45 Feet, But Don't Resist Too Much
- Perform 6 Total Resisted Runs With 2-3 Minutes Between Sets

POWER: 
Hang SQUAT Clean
5 Sets of 3 Reps
* Push The Weights 5-10# Heavier Than Last Week On EVERY Set

STRENGTH: 
Front Squat (Depth and Elbow Up!)
3 Sets of 3 Reps (Again, Push The Weight Heavier Than Last Week)

ASSISTANCE STRENGTH: 
Rope Climbs OR Single Arm Lat Pulldown
2 X 1-2 Climbs OR 5EA Arm
SS w/
Sit Up Holds
2X45 Seconds

MOBILITY WORK: 
Hip and Inner Thigh Stretching

POST ALL WEIGHTS TO COMMENTS