Improving my vertical

I just BARELY missed 50" on an approach jump yesterday. Pretty bummed about that. Happy I hit a 49" jump but really thought I had the 51" that I had set up. Just couldn't stick the landing. Otherwise improvement seems to be moving right along. I think even my leg strength is improving very well despite everything Im trying to do lately.



Squat's felt good too. I switched to box squats because recovery is quicker and not as sore or tired the next day. Need my legs to function day to day so I can keep my fitness up and keep running for rugby. Once seasons over I'll be switching back to a 3 or 4 day squat program and get that depth back down. Mean time it's looking like once a week heavy squatting plus a dynamic power day. Top that off with 4 or 5 days of running plus game day and my legs will get plenty work.

Passing drill for Rugby With a Medicine Ball

This is a little quick drill I came up with before the weekend. Thought it would be good to try and improve my passing strength and just keep it fresh since I am limited on practices I can get to.



The idea with the short passes is to work on using a very quick and short hip rotation while using the fingers and hands to get most of the work done. Useful for very short but quick pop passes that need to be accurate. Then rounded off with some longer range passes for added hip involvement and shoulders.

I didn't do any particular sets or reps scheme but just wanted to get a lot of reps in a short amount of time. Most of the sets were anywhere from 12-20 reps either side and 1-2 sets each.