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 60 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


GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
- Max Rep Test - 
* Make Sure You Try This Right After You Finish Your Sprints & Before You Push Press

POWER: 
Standing Barbell Push Press (Use a Leg & Hip Drive)
* Use Your Push Press Max On The WBB Page *
3,3,3,2,2 (60,75,85,90,96-100%)

ASSISTANCE STRENGTH: 
Single Arm DB Row - No Bench 
2X10EA Arm
SS w/
Cable Rotational Hold PLUS Lateral Shuffle (30-50#) 
2X30 Seconds Each Side (Shuffle As You Hold The Handle Straight In Front Of Your)
SS w/
Ankle Mobility
2X60 Second Holds (Foot Against Platform - Do One Hold With A Bent Knee and One With Straight)

POST ALL WEIGHTS AND YOUR PULL UP RESULTS TO COMMENTS