A) MED BALL - EXTENSIVE - MIXED (THROWS + NON-THROWS)

Instruction:

  • perform these exercises in a circuit format

  • minimal rest between exercises; 60-90s btwn sets

  • 1 set x 10-12 reps for non-throws (per side/direction if necessary)

  • 2 sets x 15-20 reps for throws (per side/direction if necessary)

  • 2-4lb med ball for young juniors/novices

  • 5-7lb med ball for older juniors/intermediates

  • intensities are submaximal (about 70-80% for throwing exercises)

  • all throws are ‘catch-throw’ (i.e. no pauses + maintain rhythm + snappiness)

 

MB NON-THROWS

 
 

MB THROWS

 
 

B) PLYOMETRICS - MIXED TIERS

Light Tier Plyos - Instruction:

  • perform 1-2 sets of each exercise for 10-15 meters (m)

  • rest = walk back slowly

  • intensity = light but still bouncy / reactive

  • med ball optional (not required)

 

Medium Tier Plyos - Instruction:

  • perform 1-2 sets of each exercise for 10-15m

  • rest = walk back slowly

  • intensity = moderate (more aggressive ‘attacking’ the ground)

 

Deep Tier Exercises - Instruction:

  • perform 1-2 sets of each exercise for 5-10m

  • rest = walk back slowly

  • time on ground is increased - use that to get full extension on every jump, absorbing the landing