Flight Mode
Swain Performance
Plyometrics, SpeedElevate Your Game, Jump Higher, Move Faster.
Flight Mode is a plyometric-focused program designed to unlock the athleticism you've been striving for. The program is structured into three progressive phases.
Phase 1 focuses on building a solid athletic foundation through strength work and extensive plyometrics.
Phase 2 steps it up, increasing the intensity of plyometrics while shifting the focus toward power development.
Finally, Phase 3 is where it all comes together—the peak phase. This phase will push your limits, helping you move faster and jump higher and farther than ever before.
Prep
A
Lower Prep - 1
Jog: 60s 2 Foot Hops 30s - Low Effort Hip Airplane: 8 reps per side Cossack SQ: 6 reps per side 2-3 rounds
B
Sprints
4 x 40
C
Sprints
4 x 10
D
SL Hurdle Jump
3 x 2
E
15 Yard Bounds
3 x 15
F
SL Continuous Jumps
4 x 10
G1
Legs Up the wall + Breathing
1 x 2:00
G2
Cool Down Run
1 x 5:00
Prep
A
Lower Prep - 2
Jog: 60s Pogo - Hip Switch: 6 reps each side Lunge With Rotation: 6 reps each side Star Plank: 8 reps 2-3 rounds
B1
Lateral Hops (Slow to Fast)
3 x 20
B2
Deep SQ - Plate
3 x 8
B3
Wall Drill - Double Switch
3 x 8
C1
Box Squat - DE
4 x 5 @ 70 %
C2
Skater Hop - SP
4 x 3
C3
Calf Raises
4 x 8
D
Sprints
4 x 100
E
Legs Up the wall + Breathing
1 x 2:00
Conditioning
A
Lower Prep - 3
Jog: 60s Lateral Pogos 30s Lateral Lunge w/ Reach: 6 reps per side 90/90 Hip Flips: 8 reps per side 2-3 rounds
B1
Small Hops - Forward
3 x 20
B2
SL RDL Press
3 x 6
B3
A Skip
3 x 20
C1
BB RDL
4 x 5 @ 70 %
C2
Bilateral Bounds
4 x 15
C3
Tib Raises
4 x 8
D
Snake. - Sprints
4 x 40
E
Legs Up the wall + Breathing
1 x 2:00
Jack Swain
Coach Jack is known for his detailed and results-focused training that is backed by science. His goal with every athlete is to make sure they are moving, feeling and performing their best. Jack's experience includes working with young and professional athletes and everything in between.
Unlock your full athletic potential with Flight Mode—a program specifically designed to elevate your speed, power, and explosiveness through progressive plyometric training. Whether you're aiming to jump higher, run faster, or simply become a more dynamic
Get Flight Mode
