FOCUS
WEEK 1
Strength Speed
DAY 1
EXERCISE
18in depth drop
Squat jump (hands on hip)
Squat jump to knees- chest(hands on hip)
OH Medball throw
Total Ground Contact upper
Total Ground Contact lower
FOCUS
DAY 2
EXERCISE
18in depth jump
track hurdle jumps(reset each jump
OH Med ball slam
Total Ground Contact upper
Total Ground Contact lower
DAY 3
EXERCISE
Single leg vertical jump
Russian hops(hands on hips)
Single leg hurdle jumps (reser ead jump)
Balistic pushup( full body leaves ground)
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
WEEK 5
Strength Speed
DAY 1
EXERCISE
12in depth drop
CM Vertical jump reactive
reactive 12in hurdle hops
Claping push ups
Total Ground Contact upper
Total Ground Contact lower
DAY 2
EXERCISE
single leg VJ
3 broad jump in a row (SL land)
push up 90 degree turn
Total Ground Contact upper
Total Ground Contact lower
DAY 3
EXERCISE
Tripple jump
Skips for height
Claping pushups
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
SETSXREPS
total contact
3x3
3x5
3x3
9
15
9
4x5
20
20
33
3x3
3x5
4x5
9
15
20
20
27
3x2
3x3
3x3
4x4
12
18
18
16
16
48
Upper body
LowerBody
54
108
SETSXREPS
total contact
3x3
3x5
3x3
9
15
9
4x5
20
20
33
3x2
3x3
4x5
12
18
20
20
30
3x3
3x2 each leg
3x3
18
12
18
16
20
Upper body
LowerBody
54
83
WEEK 2
DAY 1 Strength Speed
EXERCISE
18in depth drop( land stagger stance)
180 degreeSquat jump (hands on hip land stagger)
split squat jump (hands on hip land)
Underhand Medball throw
Total Ground Contact upper
Total Ground Contact lower
DAY 2
EXERCISE
12in depth jump(hands on hips)
Lateral hurdle jumps(reset each jump
OH Med ball slam
SETSXREPS
total
3x3
3x3
3x3
9
9
18
4x3
12
12
36
3x3
3x3
4x5
Total Ground Contact upper
Total Ground Contact lower
DAY 3
EXERCISE
Single leg broad jump
Russian hops(swing arm reset)
Single leg horizontal hop hurdle jumps (rest each jump)
Balistic pushup lateral push full body leaves ground)
9
9
20
15
18
3x2
3x3
3x3
4x3
12
18
18
12
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
12
48
Upper body
LowerBody
39
102
WEEK6
DAY 1 speed strength
EXERCISE
12 depth jump to box
knee tuck reactive
split hops reactive
speed pass
Total Ground Contact upper
Total Ground Contact lower
DAY 2
EXERCISE
Single leg vertical jump
Single leg broad jump 3 in a row
latteral hand shuffle
Total Ground Contact upper
Total Ground Contact lower
SETSXREPS
total
3x3
3x3
3x3
9
9
18
4x3
12
12
36
3x2
3x2
3x5
12
12
15
15
24
DAY 3
EXERCISE
lateral bounds
Skips for distance
Push up walk hands out
3x2
3x2
3x3
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
12
12
9
9
24
Upper body
LowerBody
39
84
WEEK 3
DAY 1 Strength Speed
EXERCISE
squat jump knee tuck
180 degreeSquat jump
sciccor jumps (reset each jump)
OH MedBall throw
Total Ground Contact upper
Total Ground Contact lower
DAY 2
EXERCISE
vertcal jump SL land
Broad jump
OH Med ball slam
SETSXREPS
total
3x3
3x3
3x2
3x3
9
9
12
9
9
30
3x2
3x2
3x3
12
6
9
Total Ground Contact upper
Total Ground Contact lower
DAY 3
EXERCISE
Single leg lateral jump SL land
broad jump to lateral jump
over the back toss
9
18
3x2
3x2
3x3
12
12
9
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
9
24
Upper body
LowerBody
27
72
WEEK 7
DAY 1 speed strengh
EXERCISE
12in depth drop to broad jump
CM vertical jump to knee tuck
russian hops reactive
hand shuffles
Total Ground Contact upper
Total Ground Contact lower
DAY 2
EXERCISE
Single leg VJ over 6in hurdle
SL Horizontal hop 6in hudels
lateral hand shuffel over 3in platform
Total Ground Contact upper
Total Ground Contact lower
SETSXREPS
total
3x3
3x3
3x2
3x3
9
9
12
9
9
30
3x2
3x2
3x3
12
12
9
9
24
DAY 3
EXERCISE
diagonal bounds
Skips for height
reactive pushups (1/4 rom hand off gound)
3x2
3x2
3x3
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
12
12
9
9
24
Upper body
LowerBody
27
78
WEEK 4
DAY 1 Speed Strength
EXERCISE
Weighted depth drop
vertical jump land stagger
split squat jumps
chest pass
Total Ground Contact upper
Total Ground Contact lower
Day 2
EXERCISE
weighted depth jump to box
reverse hurdle jumps
Underhand medball throw
Total Ground Contact upper
Total Ground Contact lower
Day 3
EXERCISE
weight squat jump
vertical jumps
split squat jump 180s
1 hand medball chest pass
SETSXREPS
total
4x3
4x3
3x3
3x5
12
12
18
15
15
42
4x3
3x3
3x5
12
9
15
15
21
4x3
4x3
3x3
3x5
12
12
18
15
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
15
42
Upper body
LowerBody
45
105
WEEK 8
DAY 1 Speed Strength
EXERCISE
depth drop to lateral jump
knee tuck 180s
Sccissor hops reactive
reactive pushups (1/4 rom hand off gound)
Day 2
EXERCISE
vertical jump SL stick
reverse hurdle jumps
hand shuffle fornt to back
Total Ground Contact upper
Total Ground Contact lower
SETSXREPS
total
4x3
4x3
3x3
3x5
12
12
18
15
15
42
3x2
3x3
3x5
12
9
15
15
21
Day 3
EXERCISE
Lineaer bounds
skips for distance
Speed chest pass
4x3
3x2
3x3
Total Ground Contact upper
Total Ground Contact lower
foot contacts/week
12
12
9
9
24
Upper body
LowerBody
39
87