This is a muscular endurance program that is utilizing plyometrics and stability exercises.

Once a week (i.e. Tuesday)

Approximate time at each station 4 minutes (Group of 3). Two Sets.

Circuit - Work 40 Seconds. Rest 80 seconds. Rotate 10 Seconds.

Start with any exercise then follow in order.

1. Stand beside object to be cleared.

2. Bring knees up and jump vertically but also laterally off ground and over the barrier.

3. Land on both feet and jump the other direction over barrier.


Trainer's comments:

1. Start by placing BOSU ball with the flat part facing the ceiling.

2. In a standing position with a parallel stance jump up onto the BOSU ball and stabilize yourself without stepping off the BOSU ball.

3. Return to the starting position.

Trainer's comments:

1. Stand to left side of box and place right foot on top of box.

2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.

3. Land with opposite foot onto box. Repeat with the other foot.

4. Repeat according to prescribed number of repetitions.

Trainer's comments:

1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.

2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.

3. Repeat for the required repetitions

Trainer's comments:

1. Stand on a balance disc with a shoulder width stance.

2. Holding a medicine ball at chest level pass it to another partner or against a solid wall.

3. Return to the starting position and repeat.

4. Maintain your balance on the disc by keeping your core tight throughout the movement.

Trainer's comments:

1. Place ball against the wall and your lower back.

2. Proceed into a squatted position so that your thighs are parallel to the ground.

3. Hold this position for the required number of seconds.

4. Remember to keep your feet flat on the floor and your knees behind your toes.

Trainer's comments:

Rest while group goes (3:1 Rest:Work)

1. Stand a desired distance from your partner both facing the same direction with opposite shoulders facing each other.

2. Have one partner wind up their torso and toss the ball to the other partner.

3. Proceed to catch the ball and wind up your torso and then return the ball to the other partner.

4. Repeat for prescribed repetitions and then repeat with the other side.

Trainer's comments:

Rest while group goes (3:1 Rest:Work)

1. Stand in quarter-squat position with trunk flexed forward and ball held between legs. Arms should be slightly bent.

2. Perform underhand toss as high as you can, using the legs to explode up.

Have partner catch ball on the bounce and return the ball. Athlete should catch ball after a bounce and repeat as prescribed.

Trainer's comments:

Rest while group goes (3:1 Rest:Work)