2 ×/week, 10 min. 1 min rest between repetitions | Technique/ Month 1 | Fundamentals/ Month 2 | Performance/ Month 3 | ||||||
---|---|---|---|---|---|---|---|---|---|
Week 1 | Co-contractions | 10 | L + R | Lying position | 15 | Â | X-Hops | 6 | Cycles L + R |
 | Wall Squat | 10 |  | Pelvic bridge | 10 | sec | Hop-Hop-Hold | 8 | L + R |
 | Lateral Jump and Hold | 8 | L + R | Repeated Tuck Jumps | 10 | L + R | Mattress jumps | 30 | sec |
 | Front Lunges | 10 |  | Squat Jump | 10 |  | Single leg 90°* | 8 | L + R |
 | Step-Hold | 8 | L + R | Jump Single Leg Hold | 8 |  | Max Squat jumps-hold | 10 | L + R |
Week 2 | Co-contractions | 10 | L + R | Pelvic Bridge Single Leg | 10 | Â | Crossover-Hop-Hop-Hold | 8 | L + R |
 | Squat | 10 |  | Prone Bridge Hip (EK) Shoulder Flexion | 10 | L + R | Single Leg 4 Way Hop-Hold* | 3 | Cycles L + R |
 | Step-Hold | 8 | L + R | Side to Side Tuck Jump | 10 | sec | Single leg 90° Ball* | 8 | L + R |
 | Walking Lunges | 10 |  | Lateral Hop & Hold | 8 | L + R | Step, jump up, down, vertical jump | 5 | L + R |
 | Lateral Jump and Hold | 8 | L + R | Hop & Hold | 8 |  | Max Squat jumps-hold | 10 |  |
Week 3 | Squat | 10 | Â | Single Leg Pelvic Bridge* | 10 | L + R | Single Leg 4 Way Hop-Hold Ball* | 4 | Cycles L + R |
 | Lateral Jump and Hold | 8 | L + R | Prone Bridge Hip extension | 10 | L + R | Single Leg 180° | 10 | L + R |
 | Single Tuck Jump Soft Landing | 10 | L + R | Side to Side Tuck Jumps | 10 | L + R | Jump, Jump, Jump, vertical jump | 10 | sec |
 | Lunge Jumps | 10 |  | Lateral Hops | 10 | sec | Mattress jumps | 40 | L + R |
 | Lateral Jumps | 10 | sec | Double leg 90° | 8 | L + R | Running, Jump down 1 legged, Jump | 8 |  |
Week 4 | Squat Jumps | 10 |  | Single Leg Pelvic Bridge Ball | 10 | L + R | Single Leg 180° | 10 | L + R |
 | Lateral Jumps | 10 | sec | Prone Bridge Hip Opposed Shoulder Flexion | 10 | L + R | Jump, Jump, Jump, vertical jump | 15 | L + R |
 | Double Tuck Jump | 8 |  | Lateral Hops with ball | 10 | sec | Running, Jump down 1 legged, Jump | 10 |  |
 | Broad Jump | 10 | L + R | Single Leg Lateral Hop-Hold | 5 | L + R | Lay-up ^ | 10 |  |
 | Scissor Jumps | 8 |  | Single leg 90° | 8 | L + R | Height jump ^ | 10 |  |