LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

1TO1 Power A

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

After specific warmup, the working blocks focus on omni directional acceleration and deceleration (with bodyweight as well as light load) to prepare the athlete for the demands of basketball/soccer/field hockey/lacrosse

Warm-Up Blocks

Warmup Block
Horizontal Loading

1TO1 warmup for power
Circuit x 1

ULT
Foam Roll ITB sidelying
time 10
Rest
Set Time Rest
1 10 h:m:s (h:m:s)
Rub and Scrub Knee
time 10
Rest
Set Time Rest
1 10 h:m:s (h:m:s)
UMT
World’s Greatest Stretch w/lateral hip shift
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
UMT
Alternating Pigeon
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
UMT
Bracing (wall) lateral step w/varied hands
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

1TO1 4Q Accel:
Giant Set x 1

ULT
1-Arm Plank Get Up to Balance
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
UMT
G2S: uni hand bridge w/Same Side leg rotational step thru
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
LLT
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)

if control is good, focus on tall spine and fast arm drive

LMT
Accel: loaded dead start 1/2 knee to OSL bound, diagonal arms
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)

if control is good, focus tall spine and fast diagonal arm drive

1TO1 4Q Decel and Plyo:
Giant Set x 1

Decel: drop wide feet to split stance
reps 10Total
Tempo controlled
Rest
Set Reps Tempo Rest
1 10Total Controlled (h:m:s)

"hard" landing style=stick landing low

UMT
Hopscotch 3D Matrix (common directions)
reps 10Total
Tempo controlled
Rest
Set Reps Tempo Rest
1 10Total Controlled (h:m:s)

focus on good landings instead of high rate of work

reps 10Total
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10Total Heavy Controlled (h:m:s)
LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle
reps 10Total
load heavy
Tempo controlled
Rest
Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.
Set Reps Load Tempo Rest
1 10Total Heavy Controlled (h:m:s)