WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Hand Reaction Drill... Need A Partner
- A Partner Will Signal The Following
1. Right OR Left Shuffling
2. Backpedal OR Sprint
3. Burpee (Up/Down)
* Perform All Motions For No More Than 3-5 Steps and 30 Total Seconds
** 2 Total Sets **
2. Tennis Ball Reaction
- Partner Holds 1 Tennis Ball In Each Hand, Stand 5-10 Feet Away, They Drop Only 1 & Your Goal Is To Catch It Before The Second Bounce
8-10 Drops For 3 Total Sets (Add Distance Each Set)


POWER: 
Barbell Power Snatch (High Catch)
4 Sets of 5 Reps
* Practice The Movement With A Weight You Can Move Fast - 45-75#


GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 8 Reps (Unbroken Sets - No Stopping OR Pausing Til All Reps Are Done)


ASSISTANCE STRENGTH: 
Flat Barbell Bench (Start 75-80# 1st Set)
2X6 Reps
SS w/
Lateral Strength/Stability Complex
(Off Bench Oblique Hold X 10 Seconds, Then 5 Arm Raises While Still Holding, Then 10 Side Crunches To Finish = 1 Cycle)
2 Sets Of 3 Cycles On Each Side


CONDITIONING: 
100 Yard Shuttles (25 yards & Back) - Opposite Free Throw Line X 4 Trips = 1 Set
- Goal Is To Break 20-22 Seconds Each Time - 
* Restart A Set Every 75 Seconds For 10 Total Sets