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BASIC ROTATIONS
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Tight Rotation -Ball In
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Wide Rotation - Ball Out
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Chop to Waist - Across Body
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Chop to Knee - Wider Movement
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Chop to Ankle - Bending Waist
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Wood Chopper - Twist at Top
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Figure Eight - Shift Weight
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STRIKING AND THROWING
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Overhead Throw - to Wall
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Soccer Throw - to Wall
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Chest Pass - to Wall
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Down the Side of Hip - to Wall
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Cross the Front - Rotate Hips
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Around the Back - to Wall
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Single Leg - Overhead Throw
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Single Leg - Chest Pass
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2 Legs - One Arm Overhead
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1 Arm - Opposite Leg overhead
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2 Leg on Foam Roller
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1 Leg on Foam Roller
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Seated Side Throw - Ground
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Seated Side Throw - Ball
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Seated Pass - Moving Ground
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Seated Pass - Moving - Ball
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Step and Throw Overhead
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Balance step and Throw
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Rotation Throw
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Figure 8 Throw Overhead
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Cross Over Step & Throw
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One Arm Throw
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COMPLEX MOVEMENTS
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Triple Extension Throw
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Triple Extension - Backward
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Power Snatch Up
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Power Snatch - Out
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Power Snatch - Rotation
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Hop-Hop Throw
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Throw and Chase Ball
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Power Ball Throws
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PROPRIOCEPTION SERIES
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Foam Roller Catch
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Stability Ball
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Pullover
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Prone Throw
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Prone Dribbling
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Eccentric Drops
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Kayak Stroke
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Solo Med Ball Situp
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Balance Beam Put
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Rotation Put
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ADVANCED ROTATIONS
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Rocking 1/2 twist
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Rocking 1/2 twist one leg
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Rocking full twist
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1/2 twist throw
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full twist throw
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Rotation Bounce
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Plyo Chop - Partner
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Plyo Rotation - Partner
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ECCENTRIC LEGS
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Squats with Ball
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Multi - Directional
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Single Leg Squat
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Eccentric Drop and Catch Squat
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Shuffle Catch and Pass one leg
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Eccentric Lunges
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Hamstring Roll
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OTHER STUFF
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10 Yard Chest Pass to Push-up
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Hip Flexor/Oblique
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Concentration/Work
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Reverse Situp
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Russians
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Squat & Pickup with Partner
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Reach & Grab - Partner
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Home
Homestead Camp Fall
