(Week 7) Wednesday 5/20

• Warm Up
  Dot Drill

• Set 1: Lower Body Vertical Jump (Goal - high as possible) - 1 x 25
  Set 1: Upper Body 
• Diamond Grip Push Ups - 1 x 35
  Set 1: Core 
• Front Elbow Plank - 90 Sec.
  
• Set 1: DynamicJump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 100 or Jumping Jacks 1 x 200
  
  
  
• Set 2: Lower BodyVertical Jump (Goal - high & fast off the ground as possible) - 1 x 25
  
• Set 2: Upper BodyBench Dips - 1 x 75
  
• Set 2: CoreFlat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
  Set 2: Dynamic 
• Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100
  

• Set 3: Lower Body 
• Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25
  Set 3: Upper Body 
• Diamond Grip Push Ups - 1 x 35
  
• Set 3: Core Front Elbow Plank - 90 Sec.
  
• Set 3: Dynamic Jump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 200 or Jumping Jacks 1 x 200
  

• Set 4: Lower Body Split Leg Vertical Jump (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 25
  
• Set 4: Upper Body 
  Bench Dips - 1 x 75 
• Set 4: Core  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
  
• Set 4: Dynamic Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100
  
  
  
  

• Flexibility
  1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

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**** PLAYERS *****
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