[NL] Power Deceleration (Loaded Linear/Unloaded Movement)

SIIT
Giant Set x 2

The focus is deceleration – after every rep for each exercise, pause and hold, to ensure you have completely stopped.

The movement should be performed with high intensity.

ULT
[NL] Quick Drops
reps 10
load light
Tempo Fast down: Pause: Slow Up
Rest 60 s
Set Reps Load Tempo Rest
1 10 Light Fast down: Pause: Slow Up 60 s (h:m:s)
2 10 Light Fast down: Pause: Slow Up 60 s (h:m:s)

Medicine ball, dumbbell, or a full water bottle are all options!

The load should be able to be moved quickly - don't go too heavy!

UMT
SL Rotational Broad Jump
reps 5 per leg
Rest 60 s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
Set Reps Rest
1 5 per leg 60 s (h:m:s)
2 5 per leg 60 s (h:m:s)
LLT
Split Squat Drop and Catch
reps 5 per leg
load light
Tempo Fast down: Pause: Slow Up
Rest 60 s
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo Rest
1 5 per leg Light Fast down: Pause: Slow Up 60 s (h:m:s)
2 5 per leg Light Fast down: Pause: Slow Up 60 s (h:m:s)

A medicine ball, dumbbell, or full water bottle are all options!

UMT
Carioca
reps 5 each direction
Tempo 1-2 s hold
Rest 60 s
Develops transverse plane agility in the lateral direction.
Set Reps Tempo Rest
1 5 each direction 1-2 s hold 60 s (h:m:s)
2 5 each direction 1-2 s hold 60 s (h:m:s)

Hold 1-2 s when you have decelerated and are preparing to change directions.