Done by Yaw P. Baidoo, BS, CSCS & Mike Holmquist

Exercises

Warm-ups Power Power Endurance Upper Body Lower Body Ab's
Hip Series Clean Pulls Jump Squats Skull Crushers Alternated Grip RDL's Weighted Sit-Ups
Shoulder Complex I Snatch Pulls Med Ball Chest Passes Reverse Dips Reverse Leg Curls Med Ball Sit-Ups
Complex Warm Up Power Press Med Ball Overhead Passes Shoulder Complex II AT's  
Link to: Leg swings side Power Complex I Med Ball Russian Throws   Link to: Single Leg Squats  
Link to: Leg swings front          

Dynamic Warm Up

1. Ankle Run 2. Calf Run 3. Prisoner Squat's 4. Walking RDL's 5. Frankenstein's
6. Knee Pull w/ Twist 7. Quad Stretch 8. Spread Stretch 9. Atlases 10. High Knee's
11. Butt Kick 12. Carioca 13. Side Slide w/ Arm Swing 14. Neck & Wrist Clocks  

Plyometrics

Session 1 Box Jumps Landing Technique Medicine Ball Scoop Toss
Session 2 Body Squats Lunges Leap Ups w/o Countermovement
Session 3 Single-leg Stride Jump Power Skip (for height) Power Skip (for distance)
Session 4 Squat Jumps Single-leg Stride Jumps Fast Skipping

Post Stretch Workout (with a jump rope)

1. Hamstring Stretch 2. Groin Stretch 3. IT Band Stretch