June Session #2

Thursday, June 11th

SESSION NOTES:

1. Primary Test: Vertical Leap

2. Thursdays will typically have a Plyo and COD (Change of Direction) emphasis

3. Footwear: Whatever helps you jump & change direction the best. Basketball or volleyball shoes, cross trainers, etc. (when the outdoor facility is done, we will work on different surfaces).

Stations

1 - RPR & Dynamics / Agility Work

2 - Vertical Leap Testing (Jump Grid)

3 - Box Jumps (List Below)

4 - Competition: 4 Corner Drill

---

Dynamic Stretch

1. Knee to Chest

2. Eddies

3. Quad Stretch

4. Russian Kicks

5. Lunge & Twist

6. Straight Leg Walks / Pogos

7. Snow Angels

8. Hip Swings

Agilities

1. March

2. Marching Skip

3. High Knees

4. Butt Kicks (Cycle)

5. Carioca

6. Prime Times

7. Falling Start

Box Jumps

1. Max Leap x 3

2. 1 Hop and Bounce to the Box x 3

3. Drop from Box and Bounce to the Next One x 3

4. Jump & Quarter Turn x 2 Toward Each Shoulder

5. Redo Jumps (Leap, Fall, Bounce) x 3