Warm-Up · RAMPPhase 1 · Kinetic priming · hips, foot-ankle stiffness, skips · 6-8 min | Time__ : __ |
![]() | 1 | Clamshellsteady breathing rhythm | 8 + 8 | | ![]() | 2 | Hip Circlesstiff ankle, toe up — land on a loaded spring | 2 × 10 | | ![]() | 3 | Butt Kicksfront-side mechanics — knee up, heel under hip, toe up | 3 × 20 m | |
Phase 2 · Elastic Stiffness & SSC Primer8-10 min · contacts short and springy · full recovery between sets | Time__ : __ |
![]() | 1 | Squat Jumpcontacts under a tenth — the ground is LAVA | 3 × 8 | | ![]() | 2 | Box Jumpstiff ankle, toe up — land on a loaded spring | 3 × 5 | |
Phase 3 · Primary Sprint-Force Engine4 × 80 m @ 90-95% · full walk recovery 5-8 min · even splits | Time__ : __ |
![]() | 1 | Sprint90-95% effort — fast enough to matter, controlled enough to repeat | 4 × 80 m | | ![]() | 2 | Shuttle Runrun tall, whip from the hip — jaw and hands loose | 2 × 60 m relaxed | |
Progression: GPP rule: mechanics before metres — film every acceleration from the side; shin angle tells the truth. Foot and ankle work daily; the spring is built from the ground up. | Phase 4 · Hamstring & Structural Armor8-10 min · long-length eccentrics · slow down, never bounce | Time__ : __ |
![]() | 1 | Nordic CurlNordic: fight the fall to the last centimetre | 2 × 4 | | ![]() | 2 | Calf Raisestiff ankle, toe up — land on a loaded spring | 3 × 12 slow | | ![]() | 3 | Side Planksteady breathing rhythm | 2 × 30 s | |
Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Calf Stretch Wallsteady breathing rhythm | 45 s/side | | ![]() | 2 | Hamstring Stretchsteady 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. |
