Achilles & Running Readiness Reset

Duration: 3–4 minutes Purpose: Restore ankle dorsiflexion, hip extension access, and thoracic movement so elastic loading occurs in clean positions. 1️⃣ Ankle Rock-Back (Knee-to-Wall or Split Stance) Dosage: 6–8 reps / side Purpose: Restore dorsiflexion for landing and take-off Cues: “Heel down”, “Move through the ankle” 2️⃣ Core-activated hip flexor stretch Dosage: 3 breaths per movement, per side Purpose: Reduce anterior hip tone that limits extension Cues: “Keep elbows locked and hands pressed firmly onto the front knee”, “Glute squeeze” 3️⃣ "Worlds Greatest Phys" Dosage: 5 reps / side Purpose: Restore trunk rotation for arm swing and posture Cues: “Rotate upper back”

Movement Prep Circuit: Linear Elastic Primer

Movement Prep Circuit: Linear Elastic Primer 1️⃣ Toe Walk → Toe Walk Hold Dosage: 1 × 15 m Recovery between sets: As needed (walk back) Purpose: Increase foot and Achilles stiffness and prepare the lower leg for elastic loading prior to jumping. Progression: Increase distance Increase hold time at end position Regression: Shorten distance Remove hold Cues: “Tall posture.” 2️⃣ Ankling Drill Dosage: 1 × 15 m run Recovery between sets: 30–45 seconds Purpose: Transition ankle stiffness into rhythmic contacts and prepare the Achilles for repeated low-amplitude SSC. Progression: Increase distance of ankle run Increase cadence while keeping amplitude low Regression: Perform ankle march only Shorten distance Cues: “Quiet feet.” “Ankle-driven, not knee-driven.” 3️⃣ A March Drill × 15 m Dosage: 1 × 15 m Recovery between sets: 30–45 seconds (walk back) Purpose: Reinforce front-side mechanics, posture, and force application under the body while preparing the lower limb for linear elastic work. Progression: Increase distance (15 → 20 m) Transition to A-skip while maintaining posture Regression: Shorten distance Reduce marching height and tempo Cues: “Knee up, foot down under the hip.” “Tall posture, quiet contacts.” 4️⃣ Hip Lock Walk (2–3s Hold) Dosage: 10 reps / side with 2–3 second hold each step Recovery between sets: 30–45 seconds Purpose: Develop single-leg pelvic control and stance-leg stability to support landing mechanics and unilateral elastic loading. Progression: Increase hold time (3–4s) Add light forward reach with free leg Regression: Reduce hold time Perform in place instead of walking Cues: “Own the stance leg.” “Pelvis level, don’t rush the step.” If you want, 4️⃣ Hip lock walk (2–3s hold) × 10/side Dosage: 10 reps / side with 2–3 second hold each step Recovery between sets: 30–45 seconds Purpose: Develop single-leg pelvic control and stance-leg stability to support landing mechanics and unilateral elastic loading. Progression: Increase hold time (3–4s) Add light forward reach with free leg Regression: Reduce hold time Perform in place instead of walking Cues: “Own the stance leg.” “Pelvis level, don’t rush the step.”

NCM Linear Vertical Jump

3 x 5

CM Linear Vertical Jump

3 x 5

Band assisted pogo jumps

3 x 20

Low Amplitude Double Leg Bounds

3 x 10

Aerobic Capacity (Cyclical)

Prescription Mode (choose one): Bike Incline treadmill walk Rower (light) Easy jog (only if you are already running comfortably) Intensity RPE 4–5 / 10 Nasal breathing possible Able to talk in full sentences Duration Week 1: 20–25 min Week 2: 25–30 min Week 3: 30–35 min Week 4: 30–40 min (cap) Notes for TrainHeroic “Smooth, steady effort. You should finish feeling better than when you started.”

Achilles & Running Readiness Reset

Duration: 3–4 minutes Purpose: Restore ankle dorsiflexion, hip extension access, and thoracic movement so elastic loading occurs in clean positions. 1️⃣ Ankle Rock-Back (Knee-to-Wall or Split Stance) Dosage: 6–8 reps / side Purpose: Restore dorsiflexion for landing and take-off Cues: “Heel down”, “Move through the ankle” 2️⃣ Core-activated hip flexor stretch Dosage: 3 breaths per movement, per side Purpose: Reduce anterior hip tone that limits extension Cues: “Keep elbows locked and hands pressed firmly onto the front knee”, “Glute squeeze” 3️⃣ "Worlds Greatest Phys" Dosage: 5 reps / side Purpose: Restore trunk rotation for arm swing and posture Cues: “Rotate upper back”

Movement Prep - Frontal Plane Elastic Primer

Purpose: Prepare the athlete for lateral and multi-directional elastic loading while reinforcing posture, ankle stiffness, and controlled deceleration. 1️⃣ Alternating Toe Taps Drill Dosage: 20 reps / side Recovery between sets: 30–45 seconds Purpose: Activate the anterior lower leg and prepare the ankle for quick, low-amplitude frontal-plane contacts. Progression: Increase reps Increase speed of taps while staying relaxed Regression: Reduce reps Slow the tempo Cues: “Light, quick taps.” “Ankle moves, not the knee.” 2️⃣ Hip Lock ISO - Overhead Reach Dosage: 10 steps / side Purpose: Establishes frontal-plane pelvic control Prepares stance-leg stability for lateral plyos Coaching Cues: “Own the stance leg.” “Pelvis stays level.” 3️⃣ Ankling Drill Dosage: 1 × 15 m Recovery between sets: 30–45 seconds Purpose: Introduce elastic rhythm through the ankle and Achilles without full running mechanics, preparing for repeated contacts. Progression: Increase distance Increase cadence while keeping amplitude low Regression: Perform ankle march only Shorten distance Cues: “Quiet feet.” “Short, quick contacts.” 4️⃣ Lateral Pillar March Dosage: 1 × 10 m Recovery between sets: 30–45 seconds Purpose: Reinforce upright posture and trunk control during lateral weight shifts prior to frontal-plane plyometrics. Progression: Increase distance Add brief pause on stance leg Regression: Shorten distance Perform in place Cues: “Tall torso.” “Control the shift.”

Counter-movement lateral vertical box hop

3 x 10

Counter movement linear hurdle hop (stick)

3 x 10

Double contact linear hurdle hop - stick

2 x 10

Lateral 45 bounds

2 x 8

ESD Session 2 — Aerobic + Light Rhythm

Prescription Option 1 — Continuous Same as Session 1, different modality Option 2 — Broken Continuous (preferred for team settings) 5 min easy 5 min slightly quicker Repeat 3–4 rounds Intensity Still RPE 4–5 No breathlessness No leg burn Duration 25–35 min total “This is not conditioning. If you’re breathing hard, slow down.”