WOMEN'S BASKETBALL

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
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)

CHECK LAST WEEK'S STRENGTH NUMBER HERE... BEAT BY 5-10# AS USUAL...

STRENGTH: 
Standing Barbell Push Press (Use a Leg & Hip Drive)
4 Sets Of 5 Reps

GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 5 Reps
** Try To Do All With NO Assistance OR VERY LITTLE BAND ASSIST **

ASSISTANCE STRENGTH:
DB Bench Press
2X8 (Start With Your Second Set Weight From Last Week)
SS w/
Off Bench Oblique Holds With Side Crunch
2X20 Reps EA Side

CONDITIONING: 
Long Shuttles (8 Total Sets)
25 & Back, 50 & Back, 75 & Back (300 yards Total) - 75-90 Seconds OR Faster
* Start A New Shuttle Sprint Every 2:30 Minutes
** Keep Times Consistent!!