Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Double Leg Pogo Series Lvl 3

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 1. Double Leg Pogo + Jump 1 x 10 (count the jump) 2. Alternating Split Stance, Max Effort Pogos 1 x 10 Perform the following over ~10 yards (down and back). A1. Hops 2-Forwards 1-back x 1 B1. Two-legged Diagonal Bounds x 1

Power Complex #2

Contrast training pairs heavy, high-force movements with lighter, high-speed exercises to enhance power across the spectrum. In this complex, you'll choose your exercise pairings. Be sure to select exercises you can perform with good form and appropriate weight, ensuring you feel explosive and powerful. Exercise #1 - Heavier, high-force movement. Options include (from beginner to advanced) weighted jump, kettlebell swing, dumbbell high pull, barbell high pull, and the barbell hang clean. Exercise #2 - Light, high-speed rebound-type movements. Options include low depth jumps (drop from 6-12 inches), high depth jumps (drop from 12-18 inches), depth jump hurdle hop, depth jump hurdle hop into jump. 2-4 sets of 3-6 reps for each exercise 2-4 minutes of rest between exercises Weeks 1-2: 2 sets of 3-6 reps Weeks 3-4: 3 sets of 3-6 reps Weeks 5-6: 4 sets of 3-6 reps

Max Effort Freestyle Jumps

Following our power complex, the goal of these jumps is to continue to track your progress on your actual vertical jump height. The goal here is to get 10-15 max effort jumps in of varying types. Find something to high point. It doesn't matter if it's a basketball hoop or a ceiling; maximum effort requires intention. These should be a mix of 2-footed jumps and 1-footed jumps. Keep track of what you can reach with your jumps and see how this progresses week-to-week. Quality over quantity is crucial in jump training to ensure maximum power output without sacrificing technique or increasing injury risk.

Barbell Box Squat, Low Box

8 x 4

Curtsy Lunge to Step Up

3 x 6

Smith Machine Standing Calf Raises

3 x 8

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Copenhagen Plank Progressions

Choose a progression that you can complete and work upwards from there. The goal is to work towards a full Copenhagen plank isometric as well as reps. 2 to 3 sets of 30 seconds isometric followed by 10 reps at your current level (2-3 sets total, not of each variation) Level 1: Knee Bent Copenhagen ISO: Start in a side plank position with your top leg bent at 90 degrees and your foot resting on an elevated surface (such as a bench). Engage your core and hold the position, ensuring your body is in a straight line from head to toe. Focus on stabilizing through the hips and maintaining balance. Level 1: Knee Bent Reps: Begin in the same position as the knee bent iso. Instead of holding the position, perform small controlled reps by lifting your hips and lowering them back down, maintaining a steady pace and strong core engagement throughout the movement. Level 2: Straight Leg isometric: Progress to extending your top leg straight and holding it in a side plank position. Keep your body in a straight line, and hold the position, focusing on engaging your core and stabilizing through the hips. Level 2: Straight Leg Reps: From the straight leg iso position, perform controlled reps by raising and lowering your hips, keeping your leg straight and body in alignment as you go through the movement. Focus on fluid movement and maintaining balance. Level 3: High Copenhagen isometric/reps: position your top leg on a higher box to increase the demands on the groin/adductors. Level 4: Lengthened Isometric Copenhagen: position your top leg on a higher box to increase the demands on the groin/adductors. Lift just off the ground and hold that position to build strength through a lengthened position. Continuously pull down through the groin to keep the adductors engaged throughout.

Slider Push-ups (progressive)

3 x 6

Hamstring Slider Curl (progressive)

3 x 6

Sprinter's Core Circuit

Perform three rounds of the following: 1. Low Plank 30 seconds 2. Sprinter Situps 30 seconds 3. Side Plank 30 seconds per side 4. Hollow Hold Reaches 30 seconds Progress the intensity by adding weight or increasing the time week-to-week!

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Single Leg Pogo Circuit lvl 2

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. Single Leg Zig-Zag Line hops x 10/s Single Leg Lateral hops high-to-low x 10/s Single leg Lateral hops over step x 10/s

High-to-Low Skater Jump

2 x 6

Single Leg Broad Jump into Box Jump

2 x 4

Barbell Deadlift off Blocks

3 x 6

Pull-Up

3 x 8

Single Arm Cable Row with Hinge

3 x 8

Nordic Curl

3 x 5

Cooldown

1 x 5:00

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Athlete's Sprint Warmup

Leg Swings (Front to Back and Side to Side – 10-12 reps per leg) High Knees (10 meters down and back) Skipping for height Drive (10 meters down and back) A-Skips (10 meters down and back) Strides (start easy and gradually build up to 70-80% running effort (2-4 reps of 50-60 meters)

Tempo Runs

Weeks 1-2: 3 x 5 x 100 yards Weeks 3-4: 4 x 5 x 100 yards Weeks 5-6: 5 x 5 x 100 yards Setup: Ideally, use a 100x50-yard field, but if space is limited, adapt while maintaining the 100-yard run / 50-yard walk structure. Between sets, focus on active recovery—work on your throws, do mobility drills, or add core work to stay engaged while allowing near-full recovery. Workout Flow: 100-yard run (at 75-80% effort) 50-yard walk Repeat x5 Active rest for 2-4 minutes (throwing, mobility, or core work) Move onto next set

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Athlete's Sprint Warmup

Leg Swings (Front to Back and Side to Side – 10-12 reps per leg) High Knees (10 meters down and back) Butt Kicks (10 meters down and back) Skipping for height Drive (10 meters down and back) A-Skips (10 meters down and back) Strides (start easy and gradually build up to 70-80% running effort (2-4 reps of 50-60 meters)

800 meter run

1 x 1

300 meter sprint

@ 0:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging Knee Raises

2 x 10

Standing Single Arm Landmine Push Press

2 x 6

Barbell Reverse Lunge

3 x 6

Continuous Explosive Pushup

3 x 2

Incline Dumbbell Bench Press

2 x 8

Single Leg Skater Squat

2 x 6

Cooldown

1 x 5:00