Fitness /  Foundation Power Session 1

    • Description:

      -Begin with 5-10min light cardio/mobility warm-up
      -Focus on explosive muscle actions in each of the exercises, driving through for maximum height on each rep

    • Exercise Notes:Complete skipping warm-up, before working through the 3 exercises with 1min break between each - Step, Lunge & Jump: 2 lengths of the court; Squat Jump: 6 reps; Split Lunge Jump: 12 reps. Rest for 2mins, and complete the circuit for 3 sets

    • Minutes on exercise:15:00

    • Description:

      Concentrate on explosiveness in the jumps, transitioning immediately into the shuffle across to the wall touch

    • Exercise Notes:Work through the 4 jump/shuffles 5 times for 1 set, and repeat for 3 total sets with 2 minutes break between each

    • Minutes on exercise:8:00

    • Description:

      Focus on generating power through the chest, arms, and shoulders, driving the ball forcefully into the wall before briefly re-setting, and repeating

    • Exercise Notes:Complete 3 sets of 8 reps, with 1min rest between each

    • Minutes on exercise:4:00