SPORT PERFORMANCE / 2 DAYS PER WEEK / ABOUT 45 MINUTES
Plyometric landing to power
Jump and sprint power
Jump training has evidence for jump and sprint outcomes in studied athletes; generalization depends on age, experience and task. Land quietly before adding height.
Your weekly sessions
SESSION 1 / Fresh explosive first
Jump + strength
Fresh explosive first
- Low box jump — 3 × 3 · full recovery
Quadriceps, glutes and hip stabilizers. Use a low stable box, jump with intent and land quietly in control; step down.
- Barbell back squat — 3 × 5
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Single-leg calf raise — 2 × 12/side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Side plank — 2 × 25 sec
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 2 / Control and change of direction
Lateral landing
Control and change of direction
- Lateral skater bound — 4 × 10 m each direction
Glutes, quadriceps and calves; hip stabilizers control landing. Bound sideways a short distance, land softly on one leg and stabilize before repeating.
- Lateral lunge — 3 × 8/side
Glutes, quadriceps and adductors. Step sideways, sit into that hip, keep other leg long and push back to center.
- Lateral band step — 2 × 10/side
Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
- Pallof press — 2 × 10/side
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
How to progress
Weeks 1–2: 2 × 3 low jumps. Add one set or slightly more intensity, never both at once. Keep speed and quality high.
Recovery and weekly placement
48 hours between hard jump sessions; stop before heavy fatigue.
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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