WOMEN'S BASKETBALL

Good Warm Up - Lots Of Hip Mobility Work

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 Each Exercise

2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 27-36") (HIGHER THAN LAST WEEK!)
* Rest 1-2 Minutes Between Sets

3. 1 Step Box Jumps (Quick and Explosive Dip and Jump) (AGAIN, HIGH THAN LAST WK!)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)


POWER: 
Hang Squat Clean - Getting Close To A Test
3,2,2,1,1 - Not Quite A Max, But Close
(60,75,85,90-95%, 96-100%)


STRENGTH: 
Front Squat
3 Sets Of 2 Reps
* Build Off Of Where You Finish Your Clean At - About 110-120% Of Your Clean Max


ASSISTANCE STRENGTH: 
Flat Barbell Bench Press
2X6 Reps (Start Over 75#)
SS w/

Hollow Rocks 

2X40 Seconds (Accumulate 40 Total Seconds Somehow)


MOBILITY WORK: 
Lots Of Hip Stretching - Wall OR Figure Four Stretch - 90-120 Seconds Each


We Will Condition Thursday Then Start Twice A Week After The 4th