VOLLEYBALL/ WOMEN'S BASKETBALL

AGILITY/CHANGE OF DIRECTION: 
1. Agility Ladder OR Dot Drill Warm Up
- 10 Drills (Single Leg Emphasis)
2. Double Pro-Agility Drills (You'll Have TWO Extra Cones Then The Drill In The Video)
- Place Cones In Center Then Place Cones 3 and 5 yards Away From The Center Cone
- Start With Shuffles To The 3 yards Cone (Right And Left)... Then Shuffles Out To 5 yards (R & L)
- Then Do The Same Pattern With Sprints Instead Of Shuffles

2 Shuffle Sets By Yourself Then 2 More With A Partner Leading
3 Sprint Sets By Yourself Then 3 More With A Partner Leading
** 10 Total Pro-Agility  Drills - ALL OUT!

STRENGTH: 
FREE Squat (No Box) - Keep Using Your BOX Squat Max For Calculations
- WBB - Warm Ups - 5,3 (60,70%), WORK SETS - 5,5,5 (80%, 85%, 88-90%) - 3 Minute Clock
- VB - Warm Ups - 5,3 (60, 75%), WORK SETS - 2,2,2 (85%, 93%, 96-100%) - 3 Minute Clock

ASSISTANCE STRENGTH: 
Zercher Lateral Bench Step Up (55-60# DB Or Heavier To START - Hold Across Shoulders)
- WBB - 3X5EA Leg

Push Ups
- VB - 2 Sets Of 90% Of You Push Up Test Max From Spring (10-20 Reps)

ASSISTANCE STRENGTH: 
Back Extension + GH Raise
- WBB & VB - 2X10 Reps (Same As Last Week)
SS w/ 
Single Leg Barbell RDL's (55# Or More)
- WBB - 2X10EA Leg
OR
Lateral Strength/Stability
(Off Bench HoldX10 secs, 10 Arm Raises While Continuing To Hold, Then 15 Side Crunches)
- VB - 2 Cycles Through All Of This On Each Side For TWO Sets

CONDITIONING: VB Only 
100 yard Shuttles (25 Yards & Back X 4)
* Must Break 20 Seconds To Count X 10 Sets - 1 Minute Clock