march Week-3 Testing week.        
JUMPS Monday Tuesday Wednesday Thursday Friday
standing long jump 5       rest
standing triple jump          
standing three hop 5   5   rest
depth jumping 15 x 4 ft high   12 x 5 ft high    
verticle jump         rest
SPRINTS          
30m Sprint 5   3    
30m Sprint back 5   3    
MEDICINE BALL          
2 handed forward   10      
over head   10     rest
under hand   10      
forward          
single hand stand   10      
two handed          
one step three step 10   8    
five step 10   8    
seven step 10   8    
WEIGHT LIFTING          
squat   3x3x60%   4,3,2,1 rest
pull overs   3x3x60%      
cleans   3x3x60%   4,3,2,1  
snatches 3x3x60%        
straight arm pull over 3x4x 60%     4,3,2,1  
back jerks       4,3,2,1  
JAVELIN THROW          
standing         rest
one step     5 easy    
three step 3   5 easy    
five step 3   3 easy    
seven step 5   3 easy    
full approach 5   10 let go run    
SPECIFICITY DRILLS          
plate twists   5 sets      
walking plate twists   5 sets   4 x 20 m  
dumbell drills   4 x 10 frt & bk   4 x 10 frt & bk  
hose drags   10 x 50 yds   10 x 50 yds  
cart wheels 10 5 in a row x 4 10 5 in a row x 4  
hand stands 5   5    
flexibility drills 10 mins w/ javelin @ 15 10 mins w/ javelin @ 15 10 mins
run throughs 10 mins 10 mins 10
sledge hammer 150 -200 hits   150 -200 hits   150 -200 hits
ball slams from jump   30-40   30-40  
           
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