Off Season Training 

Week 1 Learning, Week 2-5 gaining, Week 6 deload

Day One:   Cardio Workout at the Beginning of Practice

Strength:   Core and Shaping:  3 rounds 40 seconds on , 20 seconds off

At the end of practice add soft tissue roll out and static stretch session 

Day Two:   Plyo at the Beginning of Practice, also include pre-hab

Strength:  Leg Workout Circuit for 20 minutes, 10 of each then rotate

End of practice back lying active flex for jumps and oversplits

Day Three:   Cardio Workout at the Beginning of Practice

Strength:   Upper body workout 10 of each exercise, 2 sets

At the end of practice do shoulder circles with band, stick stretch and oversplits