Day 2 and Day 4 YELLOW BALL 1 Set of 5 Throws

Day 2 and Day 4 U11 and U 13 BLUE BALL, U 15 GREEN BALL 1 Set of 15 Flips (throwing arm only)

3 Sets of 4 REPS Key Points: Round your back at the forward folds and flatten the back in the plank. Try to have legs as straight as possible to stretch the back of the legs. Try going in reverse direction (bringing hands to feet) for a challenge.

1 set of 10 reps

Day 2 and Day 4 U11 - YELLOW BALL, U13 and U15 RED BALL 1 Set of 5 Throws

First set RED BALL, Second Set YELLOW BALL Day 2 - 2 sets of 5 throws Day 4 - 2 sets of 3 throws

3 sets of 10 reps per side

Day 2 and Day 4 U11 RED BALL, U13 BLUE BALL, U 15 BLUE BALL 1 Set of 10 Throws

1 set of 5 per side

3 sets of 7 per side

3 sets of 12 reps Hold a dumbbell or kettlebell for challenge (can also use the Black Plyo Ball) This is step 2 of the superset (no rest between steps of the superset, go straight to C3)

1 set of 10 reps

3 sets of 10 reps per side Should take 4 seconds to get down into the split squat (slow and controlled)

Day 2 and Day 4 - 2 sets of 10 reps

Day 2 and Day 4 2 Sets of 30 Seconds per side

1 set of 5 reps per side

1 set of 7 reps per side

3 Sets of 10 per side

1 set of 7 reps Should take 5 seconds to get into the deep squat

3 sets of 10 reps per side

3 set of 30 second hold Key Points: Heels should remain in contact with the ground and arms should not be resting on the legs. Keep gaze straight ahead and chest proud. Try not to bounce.

Day 2 and Day 4 YELLOW BALL 1 Set of 5 Throws

First Set RED BALL, Second Set YELLOW BALL Day 2 - 2 Sets of 5 throws Day 4 - 2 Sets of 3 throws

3 sets of 20 seconds per side Key points: Like with any plank keep flat back and try to maintain a straight line from shoulders to hips to ankles. Keep the supporting shoulder above the wrist. Engage the core to maintain balance.

Day 2 and Day 4 Blue Ball 2 sets of 15 Drops per side

3 sets of 10 reps per side

3 sets of 10 reps per side Key Points: Ensure there is tension in the band. The hand closest to the point of contact of the band is gripping the band and the other hand overlaps it. Start with hand at sternum and press away from your chest fighting the rotation toward the point of contact of the band. Shoulders should be directly above hips, which should be directly above knees.

1 set of 7 reps per side

DAY 2 and Day 4 U 11 and U13 BLUE BALL, U 15 GREEN BALL (IF PROPERLY DONE) 1 Set of 10 Throws

Day 2 and Day 4 U11 Yellow Ball, U 13 and U15 Red Ball 1 Set of 5 throws

3 sets of 8 reps This is step 3 of the superset (no rest between steps of the superset)

First Set RED BALL, Second Set YELLOW BALL Day 2 - 2 sets of 5 throws Day 4 - 2 sets of 3 throws

3 sets of 5 reps per side Key Points: Always maintain a bend in the knee and an engaged core to keep your balance. Do 5 reps without losing your balance per side. The initial movement (RDL) is slow and controlled to get your hand down as low before you propel upwards for the hop.

1 Set of 30 Second Hold

1 set of 20 second hold

Day 2 and Day 4 GREEN BALL 2 Sets of 20 Clockwise and 20 Counter Clockwise circles per arm

3 set of 10 reps per side Use any type of resistance band

3 sets of 30 second holds This is step 1 of the superset (no rest between steps of the superset, go straight to C2)