VOLLEYBALL

JUMP POWER: 
1. Single Leg Squat Jumps (Land On Two Feet)
- 2X5EA Leg (As High As Possible)
Power Skips
- 2X50 Yards
* Rest 1 Min Between *
2. Depth Jumps (Step Off, Then Quickly Rebound To A Higher Box)
- 4X8 Jumps
* Step Off Of A 12-18" Box Then Rebound To A 24-30" Box
** Rest 2-3 Minutes Between Sets

CLEAN SKILL WORK: 
Tall Clean
3X2 (Catch One High & One Low - DO NOT USE ANY HIP MOTION!)
- 45#, 65#, 75-85#

POWER: 
Hang POWER Clean (Catch In A Partial Squat)
3,2,2 - Warm Ups - Use 50,60 & 70%
3,3,3 - Work Sets - Use 80-85%, 85-90%, 85-90% (Three Minute Clock Between Each)

Hang Clean Pulls (Clean Motion, But NO Catch)
2X3 (Use 90-95% Then 95-100%) - FOCUS ON SPEED OF MOVEMENT!

ASSISTANCE STRENGTH: 
Towel Grip Inverted Rows (Wrap A Towel Around & Do Your Normal Row Motion)
2X8 (Chest To Hands)
SS w/
Handstand Push Up Holds (Facing Wall, Hands 12" Apart)
2X25 Secs

CONDITIONING: 
* Team Workout - Groups of 2 * 
5-10-15-20-15-10-5 Yards Out & Back Of The Following In Order
1. Shuffle Out & Back
2. Walking Lunge Out & Back
3. Burpee Long Jump Out & Back
4. Sprint Out & Back
* Have 15 Minutes To Finish *
** Partner 1 Will Shuffle 5 Yds & Back, Then Partner 2 Does The Same Thing... Then Lunge, Then Burpee Long Jump, Then Sprint... After Each Has Finished The 5 Yard Distance Move Out To 10 Yards, Then 15 & So On Until You Get Back Down To 5 Yards Again...

POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS