Day 6: NSi Field House

Explosive Movement

• Split Squat Jumps (Switch in Air)
• Pogo Jumps
• Banded Lateral Walks
• Lunge Pulses
• Lunge Pops

Plyometric Movement

• Box Jumps (4 Reps x 2 Sets) | Quick Reaction back up)
• Lateral Bound to Vertical Jump (4 Ea. Side x 2)
• Forward Lunge [Knee to Ground, Bounce Back to Start] (4 Ea. Side x 2)

Rotational Work

• PVC Lunge Pull Backs (4 reps x 2 Sets)
• Skenes Turns w/ Tidal Tank (4 reps x 2 Sets)
• Rocker Swing w/Tidal Sphere (4 reps x 2 Sets)
• Exercise Ball Donkey Kong Throws (4 reps x 2 Sets)
• Drive Shoves w/Med Ball (4 Reps x 2 Sets)

Fast Twitch Work

• Banded Lateral Drives (3 x Ea. Side)
• 4 Square Fast Feet
• Push-Up Side to Sides (20 Seconds)

Plyo Ball Throwing

• Reverse Throws 350 G (2 sets of 5)
• Pivot Pickoffs 300 G (2 sets of 5)
• Lunge Reset Throws 200 G (2 sets of 5)
• Drop Step Throws 150 G (2 sets of 5)
• Exercise Ball Throws 125 G (2 sets of 5)