GROUP PROGRAM

  • A) Tennis Ball foot & Hand Dribble x 5 min

    B) Squat Prep x 10 reps / 10 sec hold - 5 min (continuous no rest)

    ⁃ Prayer squat

    ⁃ Target tap

    ⁃ Knee to floor

    ⁃ Elbow to floor twist up elbow to sky

    ⁃ Alternating tactical squat

    ⁃ Alternating internal/external hip rotation

    C1) Pistol Squat (shrimp regression) x 5/5 reps

    C2) Harop Curl x 6 reps

    X 4 rounds, 60s rest between each

    D) Jump Prep x 5 min

    ⁃ Arm Swings

    ⁃ Back Legs Extended Load

    ⁃ Drop Load

    ⁃ Landing Prep

    ⁃ Full Jump Pattern on Floor

    E) Precision Box Jump x 10 reps

    X 4 rounds, 60s rest

    F) 1/4 Squat Weight Shifts w/ Low Gate Options x 90 seconds

    X 3 rounds, 60s rest

    ⁃ duck walk

    ⁃ Step behind

    ⁃ Cossack

    ⁃ Etc

  • SPINE OPTION:

    x 5-10 minutes

    tennis ball touch, zen archer, quadruped touches, spine waves, jeffersons, big frame

    GENERAL/SPECIFIC PREP :

    x 10-20 minutes

    • wrists/squats/crawls etc

    • tennis ball dribbles, catches, partner work

    • weight shift crawling partner work

    • hang variations

    A1 First knuckle raise x 10 reps

    A2 Reverse wrist push up x 10 reps

    X 3 rounds no rest

    Balance/Line Conditioning/Mobility

    A1 Hang, Passive x 60 seconds

    A2 Back Body Line Variation x 60 seconds

    x 2 sets, minimal rest

    B1 Wall Climb x 3-5 reps

    B2 Horse Stance x 60 seconds

    x 3 sets, no rest

    C1 Chest To Wall Handstand x 20- 60 seconds
    C2 Straddle Up x 10 reps + 10 seconds last rep

    x 3 sets, no rest

    D1 Crow Pose or Back To Wall Kickup 30 seconds work time x 60 seconds rest x 3 sets

    E1 Shake