VOLLEYBALL/ WOMEN'S BASKETBALL

AGILITY/CHANGE OF DIRECTION WORK: 
1. Agility Ladder Warm Up - 8-10 Patterns (OR Dot Drills If You Don't Have A Ladder)
- Do A Dynamic Stretch Between Drills
2. Double Pro Agility Drills
- Start In Center Then 3 Yards Left, Plant, 6 Yards Across, Then 8 Yards Back, 10 Yards Back, Then Finally 5 yards Back To Center...
** It's Just Like The Normal 5-10-5 Pro-Agility But You Will Have TWO Extra Cones 3 Yards Out From The Center... 8 Total Drills
WORK ON:
1. Never Taking A Back Step
2. Feet Are Never Closer Than 12" & No Crossing Feet
3. Spot Your Target, Turn Your Hips & Stay Low

STRENGTH: 
Free Squat (No Box)
- Volleyball - Warm Ups - 5 @ 60% & 3 @ 70%
- Basketball - Warm Ups - 5 @ 50% & 3 @ 65%
** Use Your Box Squat Max For Calculations **
-- Work Sets: 3 Minute Clock
Volleyball - 3 Sets Of 3 Reps (80-85%)(85-88%)(88-93%) - Try To Hit 93%
Basketball - 3 Sets Of 5 Reps (75%)(80%)(80-83%)

ASSISTANCE WORK: 
- Volleyball - Push Ups - 3X5-7 Reps (With Hands On Bumpers If Your Push Up Max Is In The 20's)
- Basketball - Zercher Lateral Bench Step Ups (Hold Dumbbell Across Chest - 50# OR Higher)
3X5EA Leg

ASSISTANCE STRENGTH: 
- Volleyball - 
Back Extension + GH Raise
2X8 Reps
SS w/
Lateral Strength / Stability Complex
- Off Bench Hold X10 Secs, Then 5 Straight Arm Raises While Still Holding, Then 10 Side Crunches
** All Three Of Those Exercises Equals ONE CYCLE - Do THREE Cycles Per Side Then Switch
- 2 Sets

- Basketball - 
Back Extension + GH Raise 
2X8 Reps
SS w/
Single Leg Barbell RDL's 
2X10EA Leg

CONDITIONING: Volleyball Only 
* 100 yard Shuttles - 25 yards & Back 4 Times
- Must Break - 21 Seconds Every Set
* Start A New Shuttle Sprint Every 1:15 X 10 Sets

POST ALL WEIGHTS AND SHUTTLE TIMES TO COMMENTS