Warm-Up · RAMPPhase 1 · Ankle, groin & hip priming · 6-8 min | Time__ : __ |
![]() | 1 | Cossack Squatadductors long and strong — zero sharp pinch allowed | 8 + 8 | | ![]() | 2 | Lateral Lungesteady breathing rhythm | 2 × 10 | | ![]() | 3 | Cat-Cowfirst step: positive shin, push the floor BACK | 2 × 10 | |
Phase 2 · Closeouts, Slides & Deceleration8-10 min · react to the call · brake low, recover 180° | Time__ : __ |
![]() | 1 | Mirror Slide Drill — stay in frontcloseout: sprint, chop the feet, high hand — brake in balance | 3 × 8 s | | ![]() | 2 | Lateral Shuffleslide low — chest up, feet never click together | 3 × 8 s | | ![]() | 3 | Skater Hopland silent and STICK 2 s — knees over toes, hips back | 4 × 3/side | |
Phase 3 · Vertical & Court Ballistics10-12 min · 100% intent, low counts · every landing stuck 2 s | Time__ : __ |
![]() | 1 | Push Presschest up through contact — wide base, brace before the bump | 2 × 5 | kg | | ![]() | 2 | Bench Presschest up through contact — wide base, brace before the bump | 3 × 8 | kg | | ![]() | 3 | Medicine Ball Chest Passknees NEVER cave — push the floor apart on every landing | 3 × 5/side | |
Progression: In-season rule: legs belong to the games — 2 crisp strength sets, low-dose elasticity, groin/ankle care daily. 48 h between heavy lower work and tip-off. | Phase 4 · Court Strength & Knee/Groin Armor16-20 min · unilateral bias + tendon eccentrics · rest 2 min | Time__ : __ |
![]() | 1 | Back Squatknees NEVER cave — push the floor apart on every landing | 2 × 4 crisp | kg | | ![]() | 2 | Good Morningpenultimate step long, plant low — then POP | 3 × 6 | kg | | ![]() | 3 | Calf Raisetendons load slow — 3-s lowering, zero bounce | 3 × 10 slow | | ![]() | 4 | Suitcase Carrychest up through contact — wide base, brace before the bump | 3 × 20 m | kg | |
Progression: In-season rule: legs belong to the games — 2 crisp strength sets, low-dose elasticity, groin/ankle care daily. 48 h between heavy lower work and tip-off. Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Calf Stretch Wallsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
