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August 31st, 2015


Skill/Strength: Overhead Squat

Then...

3 Rounds for Quality (no time measurement)

10 Lateral Jumps*

10m Broad Jumps

10 Box Jumps**

10m Broad Jumps

These drills today are not to be performed with a time constraint in mind. Rather, we are practicing:

1.) Safe & efficent take-off and landing mechanics

2.) Accuracy

3.) Explosiveness for optimal height/distance

*The lateral jumps can be performed over which ever obstacle you choose, such as a barbell set off the floor by a few inches, a 20" box, or even a piece of PVC pipe flat on the floor.

**Box jump height is also choice. Preferably it is around mid-thigh or higher. Rest appropriately between repetitions.


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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059