Examples of PAP training sessions– Netball

[These ARE NOT the only exercises in the sesh, just the potentiated ones.]

BLOCK 3 FOCUS = Strength (primary focus)

Power (secondary focus)
Day 1 & 3
1) Strength exercise: Power clean (off blocks, from knee)
PAP exercise: MB scoop toss
2) Strength exercise: Back squat
PAP exercise: box jump (SR) – stick landing on box

Day 2
1) Strength exercise: OH lunge w/twist
PAP exercise: SL altitude landing (stick landing)
2) Strength exercise: Incline press
PAP exercise: MB throw (OFF= 1-arm discus, MID= shovel toss, DEF= 2-arm OH)

BLOCK 5 FOCUS = Speed (primary focus)

Strength (secondary focus)
Day 1
1) Strength exercise: Pause Front squats
PAP exercise: concentric squat jumps (raise arms, stick landing)

Day 2
1) Strength exercise: Bench press
PAP exercise: prone MB throw
2) Strength exercise: Step up w/Push off
PAP exercise: Band assisted SL jumps
3) Strength exercise: Back squat + press
PAP exercise: box jumps (2 box heights)

BLOCK 6 FOCUS = Strength (primary focus)

Day 1
1) Strength exercise: Shrug Power clean
PAP exercise: DL box jumps (2 box heights) – 3 passes
2) Strength exercise: Front squat
PAP exercise: speed set (down 15-20% from work sets)
3) Strength exercise: Bench pull
PAP exercise: speed set (down 15-20% from work sets)

Day 2
1) Strength exercise: Eccentric step down
PAP exercise: lateral speed jumps (30 cm) – stick touch down
2) Strength exercise: push jerk
PAP exercise: MB throw (OFF= alternate toss up, MID= jump pass, DEF= tip drill)-
2-4 kg MB
3) Strength exercise: ¼ back squat
PAP exercise: DL altitude landing (stick!) – 30-40 cm box
BLOCK 7 FOCUS = Power (primary focus)
Strength (secondary focus)
Day 1
1) Strength exercise: DB split squat + shoulder press
PAP exercise: SL CMJ (prep hop to box) – 3 passes
2) Strength exercise: Front squat
PAP exercise: speed set (down 15-20% from work sets)
3) Strength exercise: Bench pull
PAP exercise: speed set (down 15-20% from work sets)

Day 2
1) Strength exercise: CG Pull (kn)
PAP exercise: DB jump squat (release DB at bottom)
2) Strength exercise: ¼ front squat
PAP exercise: DL CMJ (prep hop to boxes) – 3 reps total

BLOCK 8 FOCUS = Power (primary focus)

Strength (secondary focus)
Day 1
1) Strength exercise: BB OH Lateral lunge
PAP exercise: Lateral step up box jump– 6 total
2) Strength exercise: SG pull (TH)
PAP exercise: OH MB toss (4-6 kg) – 3 throws total

Day 2
1) Strength exercise: power clean
PAP exercise: box jumps
2) Strength exercise: back squat
PAP exercise: jump squats

BLOCK 9 FOCUS = Power (primary focus)

Strength (secondary focus)
Day 1
1) Strength exercise: CG pull (floor)
PAP exercise: DL box leap from a depth jump (not w/speed set)

Day 2
1) Strength exercise: bench press + down set
PAP exercise: dynamic MB push ups – 4 total (not w/speed set)
2) Strength exercise: front squat + down set
PAP exercise: DL box leap from a depth jump (not w/speed set)