VOLLEYBALL/ WOMEN'S BASKETBALL

CHANGE OF DIRECTION/AGILITY: 
Agility Ladder Warm Up:
- 8-10 Patterns With A Lot Of Single Leg Emphasis

Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

STRENGTH: 
Volleyball - 1RM Testing - Free Squat
- Use The Following Warm Ups:
Set 1 - 3-5 Reps (60-70%)
Set 2 - 2-3 Reps (70-80%)
Set 3 - 1-2 Reps (80-90%)
Set 4 - 1 Rep (90-100%)
Set 5-7 - 1 Rep - Over 100% Of Your Summer, Then Try To Get Over Your Career Best

Basketball - Free Squat
WARM UPS: 4, 2 (65, 80%)
WORK SETS: 2,2,2 (90, 93, 96-100%) - Try To Get 100%

SINGLE LEG STRENGTH: Basketball Only
Zercher Lateral Bench Step Ups
3 Sets Of 5 Reps (Start With A 55-60# DB Across Your Chest)

ASSISTANCE WORK: 
Natural GH Raises
2 Sets of 8 Reps
SS w/
Box/Bench Pistol Squats 
2 Sets of 5EA Leg (DEEP, But Stay On Heel!)

POST ALL WEIGHTS TO COMMENTS