SESSION 1 - WEEK 4

MED BALL - EXTENSIVE - NON-THROWS

Loading Details:

  • 1 set x 10-12 (per side/direction if necessary)

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

  • 3-4lb med ball for young juniors/novices

  • 5-6lb med ball for older juniors/intermediates

 
 
 

MED BALL - EXTENSIVE - THROWS

Loading Details:

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

  • 3-4lb med ball for young juniors/novices

  • 5-6lb med ball for older juniors/intermediates

 
 

PLYOMETRICS - MIXED TIERS

Light Tier Exercises + Loading

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

  • rest = walk back slowly

  • intensity = light but still bouncy / reactive

  • med ball optional (not required)

LATERAL SHUFFLE BOUND - LT

 

Medium Tier Exercises + Loading

  • perform 1 set of each exercise for 10-20m

  • rest = walk back slowly

 

Deep Tier Exercises + Loading

  • perform 1 set of each exercise for 10-20m

  • rest = walk back slowly

LEAPS W DOUBLE DIP - DT

LAT SPLIT-EXCHANGE LEAPS DOUBLE DIP - DT