(This session is recommended to be performed at the gym or at home with a decent amount of space.)
Drill 1 , Dynamic warm up
1 set.
Extensive plyometrics
Drill 2 , Extensive ankle pogos
2 Sets / 20 Reps (Rest 30 sec.)
Drill 3 , Alternating sprinter hops
2 Sets / 12 Reps (Rest 30 sec.)
Drill 4 , Full rom squat jumps
2 Sets / 5 reps on each leg (Rest 30 sec.)
Plyometrics
Drill 5 , Pogo jumps
2 Sets / 8 Reps.
Strength
Drill 6 , Reverse nordics
(No added weight)
1 Set / 8 reps
Drill 7 , calf raises
(No added weight)
1 set / 12 reps on each leg
Drill 8 , split squat
(No added weight)
1 set / 12 reps on each leg
Isometrics
Drill 9 , Bridge isometric
1 Set / 30 seconds each leg