ATHLETIC / 2 DAYS PER WEEK / ABOUT 50 MINUTES
25+ · Court & field power support
Pair low-volume jump practice with strength for recreational athletes.
Plyometric practice can improve power and sprint-related qualities in studied athletes. Small fresh jump sets come before strength work; tactical skill and sprint technique require actual sport practice.
Your weekly sessions
SESSION 1 / Fresh power practice, leg strength and lateral control
Power & lower strength
Fresh power practice, leg strength and lateral control
- Standing broad jump and stick — 3 × 3 quality jumps · 90–120 sec rest · stop if landing or jump height deteriorates
Glutes, quadriceps and calves. Dip into a shallow squat, swing the arms and jump a short distance forward. Land on both feet, stabilize, then reset. Start with 3 × 3 and ample rest.
- Supported split squat — 3 × 6–8/side · 2 min rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell Romanian deadlift — 3 × 6–10 · 2 min rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Lateral lunge — 2 × 6–8/side · 90–120 sec rest
Glutes, quadriceps and adductors. Step sideways, sit into that hip, keep other leg long and push back to center.
- Single-leg calf raise — 2 × 10–15/side · 90–120 sec rest
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
SESSION 2 / Upper-body strength and trunk control
Upper support
Upper-body strength and trunk control
- Dumbbell bench press — 3 × 6–10 · 90–120 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Lat pulldown — 3 × 6–10 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Chest-supported row — 2 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Suitcase carry — 3 × 25–30 sec/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Pallof press — 2 × 8–10/side · 60 sec rest
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
How to progress
Weeks 1–2: use 2 × 3 easy jumps and 2 sets of lifts. Weeks 3–5: progress to the listed sets only with stable landings; increase lift repetitions. Weeks 6–8: add small resistance to lifts, keeping jumps unweighted. Reduce the gym dose during competition weeks.
Adjust the plan to your starting point
Jumps are for athletes with pain-free landing experience. Use supported strength without jumping when returning or learning. These are general preparation sessions, not a tested guarantee of faster sport performance.
Recovery and weekly placement
Put an easier day between full-body or demanding lower-body sessions. Session time includes 5–8 minutes of warming up and lighter practice sets; allow longer if technique or equipment changes need it. Add easy movement on other days without turning every rest day into another hard session.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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