FOCUS WEEK 1 Strength Speed DAY 1 EXERCISE 18in depth drop Squat jump (hands on hip) Squat jump to knees- chest(hands on hip) OH Medball throw Total Ground Contact upper Total Ground Contact lower FOCUS DAY 2 EXERCISE 18in depth jump track hurdle jumps(reset each jump OH Med ball slam Total Ground Contact upper Total Ground Contact lower DAY 3 EXERCISE Single leg vertical jump Russian hops(hands on hips) Single leg hurdle jumps (reser ead jump) Balistic pushup( full body leaves ground) Total Ground Contact upper Total Ground Contact lower foot contacts/week WEEK 5 Strength Speed DAY 1 EXERCISE 12in depth drop CM Vertical jump reactive reactive 12in hurdle hops Claping push ups Total Ground Contact upper Total Ground Contact lower DAY 2 EXERCISE single leg VJ 3 broad jump in a row (SL land) push up 90 degree turn Total Ground Contact upper Total Ground Contact lower DAY 3 EXERCISE Tripple jump Skips for height Claping pushups Total Ground Contact upper Total Ground Contact lower foot contacts/week SETSXREPS total contact 3x3 3x5 3x3 9 15 9 4x5 20 20 33 3x3 3x5 4x5 9 15 20 20 27 3x2 3x3 3x3 4x4 12 18 18 16 16 48 Upper body LowerBody 54 108 SETSXREPS total contact 3x3 3x5 3x3 9 15 9 4x5 20 20 33 3x2 3x3 4x5 12 18 20 20 30 3x3 3x2 each leg 3x3 18 12 18 16 20 Upper body LowerBody 54 83 WEEK 2 DAY 1 Strength Speed EXERCISE 18in depth drop( land stagger stance) 180 degreeSquat jump (hands on hip land stagger) split squat jump (hands on hip land) Underhand Medball throw Total Ground Contact upper Total Ground Contact lower DAY 2 EXERCISE 12in depth jump(hands on hips) Lateral hurdle jumps(reset each jump OH Med ball slam SETSXREPS total 3x3 3x3 3x3 9 9 18 4x3 12 12 36 3x3 3x3 4x5 Total Ground Contact upper Total Ground Contact lower DAY 3 EXERCISE Single leg broad jump Russian hops(swing arm reset) Single leg horizontal hop hurdle jumps (rest each jump) Balistic pushup lateral push full body leaves ground) 9 9 20 15 18 3x2 3x3 3x3 4x3 12 18 18 12 Total Ground Contact upper Total Ground Contact lower foot contacts/week 12 48 Upper body LowerBody 39 102 WEEK6 DAY 1 speed strength EXERCISE 12 depth jump to box knee tuck reactive split hops reactive speed pass Total Ground Contact upper Total Ground Contact lower DAY 2 EXERCISE Single leg vertical jump Single leg broad jump 3 in a row latteral hand shuffle Total Ground Contact upper Total Ground Contact lower SETSXREPS total 3x3 3x3 3x3 9 9 18 4x3 12 12 36 3x2 3x2 3x5 12 12 15 15 24 DAY 3 EXERCISE lateral bounds Skips for distance Push up walk hands out 3x2 3x2 3x3 Total Ground Contact upper Total Ground Contact lower foot contacts/week 12 12 9 9 24 Upper body LowerBody 39 84 WEEK 3 DAY 1 Strength Speed EXERCISE squat jump knee tuck 180 degreeSquat jump sciccor jumps (reset each jump) OH MedBall throw Total Ground Contact upper Total Ground Contact lower DAY 2 EXERCISE vertcal jump SL land Broad jump OH Med ball slam SETSXREPS total 3x3 3x3 3x2 3x3 9 9 12 9 9 30 3x2 3x2 3x3 12 6 9 Total Ground Contact upper Total Ground Contact lower DAY 3 EXERCISE Single leg lateral jump SL land broad jump to lateral jump over the back toss 9 18 3x2 3x2 3x3 12 12 9 Total Ground Contact upper Total Ground Contact lower foot contacts/week 9 24 Upper body LowerBody 27 72 WEEK 7 DAY 1 speed strengh EXERCISE 12in depth drop to broad jump CM vertical jump to knee tuck russian hops reactive hand shuffles Total Ground Contact upper Total Ground Contact lower DAY 2 EXERCISE Single leg VJ over 6in hurdle SL Horizontal hop 6in hudels lateral hand shuffel over 3in platform Total Ground Contact upper Total Ground Contact lower SETSXREPS total 3x3 3x3 3x2 3x3 9 9 12 9 9 30 3x2 3x2 3x3 12 12 9 9 24 DAY 3 EXERCISE diagonal bounds Skips for height reactive pushups (1/4 rom hand off gound) 3x2 3x2 3x3 Total Ground Contact upper Total Ground Contact lower foot contacts/week 12 12 9 9 24 Upper body LowerBody 27 78 WEEK 4 DAY 1 Speed Strength EXERCISE Weighted depth drop vertical jump land stagger split squat jumps chest pass Total Ground Contact upper Total Ground Contact lower Day 2 EXERCISE weighted depth jump to box reverse hurdle jumps Underhand medball throw Total Ground Contact upper Total Ground Contact lower Day 3 EXERCISE weight squat jump vertical jumps split squat jump 180s 1 hand medball chest pass SETSXREPS total 4x3 4x3 3x3 3x5 12 12 18 15 15 42 4x3 3x3 3x5 12 9 15 15 21 4x3 4x3 3x3 3x5 12 12 18 15 Total Ground Contact upper Total Ground Contact lower foot contacts/week 15 42 Upper body LowerBody 45 105 WEEK 8 DAY 1 Speed Strength EXERCISE depth drop to lateral jump knee tuck 180s Sccissor hops reactive reactive pushups (1/4 rom hand off gound) Day 2 EXERCISE vertical jump SL stick reverse hurdle jumps hand shuffle fornt to back Total Ground Contact upper Total Ground Contact lower SETSXREPS total 4x3 4x3 3x3 3x5 12 12 18 15 15 42 3x2 3x3 3x5 12 9 15 15 21 Day 3 EXERCISE Lineaer bounds skips for distance Speed chest pass 4x3 3x2 3x3 Total Ground Contact upper Total Ground Contact lower foot contacts/week 12 12 9 9 24 Upper body LowerBody 39 87