WOMEN'S BASKETBALL

Agility Ladder OR Dot Drill Warm Up 

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets

STRENGTH: 
Back Box Squat (Use Height From Last Week - 12" + Blue Bumper OR Yellow ONLY)
5 Sets Of 5 Reps (BEAT WEIGHTS FROM LAST WEEK - CLICK HERE)

SINGLE LEG STRENGTH: 
Lateral Barbell Step Ups
3X5EA Side (Start @ Second Set Weight From Last Week... Go Heavier At End)

ASSISTANCE STRENGTH: 
GH Raise Negatives (Lowering Only - Heavier Weight)
2X10 Seconds (3 Lowerings = 1 Set)
SS w/
Back Extensions
2X20 Reps
SS w/
Hip Mobility Work
- Wall Stretch OR Figure Four Stretch

POST ALL WEIGHTS AND YOUR STRETCH TO COMMENTS