| 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 | |||