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 2 Just You Only
- Last 6 Sprints - Race A Partner (REST 1-2 Minutes Between Sprints)
** 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:
Free Squat (Make Sure You're Hitting Parallel)
WARM UPS: 3, 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 EA Way (Start With A 60-65# DB Across Your Chest)

ASSISTANCE WORK: 
Natural GH Raises
2 Sets of 10 Reps
SS w/
Box/Bench Pistol Squats (Deeper Than Last Week)
2 Sets of 5EA Leg (DEEP, But Stay On Heel!)

POST ALL WEIGHTS TO COMMENTS