Saturday Afternoon - 4.30pm - Mild
Leg Speed/Power and Weights
Warmup 7 or 8mins of basketball
2 sets of high knees and bum kicks
5 x 20m stepladder leg speed runs
(10m up and back)
6 x 10m block start practice
6 x complex box jump runs with 6
various jumps in each run
5 x standing long jumps
Shoulder Press - 1s x 13r x 35kgs
Deadlifts - 1s x 1r x 80kgs/1s x 2r x 80
2s x 3r x 80