Warm-Up · RAMPPhase 1 · Pitch prep · hips, adductors & sprint primer · 6-8 min | Time__ : __ |
![]() | 1 | Thoracic Rotationsteady breathing rhythm | 8 + 8 | | ![]() | 2 | Leg Swingfront-side mechanics — knee up, heel under hip | 2 × 10 | | ![]() | 3 | Fast Feetshin angle forward — push the ground BACK | 3 × 15 s | |
Phase 2 · Speed / Agility Main Block5 sets × 6 sprints · sprint 4 s : jog 20 s · 3 min between sets | Time__ : __ |
![]() | 1 | Shuttle Runwalk-back recovery — speed dies in fatigue | 4 s : 20 s × 6 | | ![]() | 2 | Jump Roperun tall at top speed — relaxed jaw and hands | 4 s : 20 s × 6 | |
Rounds Progression: Contrast rule: heavy then fast within 20 s — 3 reps heavy, 5 m sprint or jump, walk back full. Bar speed or ground contact slows = the set is over. Phase 3 · Power & Elastic Transfer4 × 4 · 100% intent · full recovery between efforts | Time__ : __ |
![]() | 1 | Pogo Jumptriple extension — ankle, knee, hip finish together | × 4 | | ![]() | 2 | Depth Jumpbrake in two steps — chest over knee, hips drop | × 4/side | |
| Phase 4 · Strength & Injury ArmorUnilateral bias · tempo eccentrics · rest 2 min · film the last set | Time__ : __ |
![]() | 1 | Calf Raiseadductors work long and slow — zero sharp pinch | 3 × 8/side | | ![]() | 2 | Single-Leg Deadliftplant leg solid — power comes from the standing side | 3 × 8 | kg | | ![]() | 3 | Side Plankquality over speed, always | 2 × 30 s/side | |
Phase 5 · Lower-Chain Decompression & Reset4-6 min · hip flexor & hamstring release, calves, breathwork | Time__ : __ |
![]() | 1 | Cobra Posesteady breathing rhythm | 45 s/side | | ![]() | 2 | Seated Forward Foldsteady 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. |
