12 athletes. Three pods of four. Two performance days plus Core + Stability each week. Built for better reactions, stronger hamstrings, unilateral control, explosive power and high-quality landings.
MORE JUMPS DO NOT AUTOMATICALLY CREATE BETTER JUMPERS. BETTER JUMPS CREATE BETTER JUMPERS.
FOUNDATIONWeeks 1–4Own the landing. Build the base.
BUILDWeeks 5–8Add speed, strength and reaction.
PERFORMWeeks 9–12Read. React. Explode.
FOUNDATION • Learn
Week 1
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Court movement prepDynamic Prep
3 min
Ankles • hips • shoulders
2
Shuffle → plant → stickAgility
2 x 3/side
Low hips. Own the stop.
3
Lateral bound → stickPower
3 x 3/side
Quiet landing. Hold 2 sec.
4
Box-assisted pistol squatStrength
3 x 5/side
Control down. Knee tracks over foot.
5
Slider hamstring curlPosterior Chain
3 x 6
Hips tall. Slow extension.
6
Partner mirrorFinish
3 x 20 sec
React, do not guess.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Jump + landing prepDynamic Prep
3 min
Snap down into athletic position
2
Box jump → stickPower
3 x 3
Jump tall. Step down.
3
Single-leg snap-downUnilateral Plyo
3 x 3/side
Balance before next rep.
4
Rear-foot split squatStrength
3 x 6/side
Front foot strong and stable.
5
Physio-ball ham curlPosterior Chain
3 x 6
Bridge first, then curl.
6
Coach point reactionFinish
4 x 15 sec
See cue. Move fast. Stop clean.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bugCore
2 x 6/side
Ribs down. Slow limbs.
2
Side plankStability
2 x 20 sec/side
Straight line head to heel.
3
Single-leg reachBalance
2 x 4/side
Own the foot and hip.
4
Bear hover shoulder tapCore
2 x 6/side
Hips quiet.
5
Single-leg bridgePosterior Chain
2 x 8/side
Drive through heel.
6
Scap push-upShoulder
2 x 8
Move shoulder blades with control.
QUALITY DROPS = JUMPING STOPS
FOUNDATION • Own
Week 2
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Court movement prep + decelDynamic Prep
3 min
Fast feet into a quiet stop
2
Shuffle → plant → crossoverAgility
3 x 2/side
Plant under hip, then go.
3
Lateral bound → stickPower
3 x 4/side
Same landing quality as Week 1.
4
Box-assisted pistol squatStrength
3 x 6/side
Same box; smoother control.
5
Slider hamstring curlPosterior Chain
3 x 8
Hips tall through every rep.
6
Partner mirrorFinish
4 x 15 sec
Shorter, faster reactions.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Jump + landing prepDynamic Prep
3 min
Own every landing
2
Box jump → stickPower
3 x 4
Full reset between reps.
3
Single-leg snap-down + reachUnilateral Plyo
3 x 3/side
Balance, then reach.
4
Rear-foot split squatStrength
3 x 7/side
Controlled tempo.
5
Physio-ball ham curlPosterior Chain
3 x 8
No hip drop.
6
Coach point reactionFinish
4 x 15 sec
React from ready position.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug heel tapCore
2 x 7/side
Exhale and keep ribs down.
2
Side plankStability
2 x 25 sec/side
Stay stacked.
3
Single-leg reach - 3 directionBalance
2 x 3 each/side
Control each direction.
4
Bear hover shoulder tapCore
2 x 8/side
No hip rotation.
5
Single-leg bridgePosterior Chain
2 x 10/side
Pause at top.
6
Scap push-upShoulder
2 x 10
Smooth shoulder-blade motion.
QUALITY DROPS = JUMPING STOPS
FOUNDATION • Progress
Week 3
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Court movement prep + decelDynamic Prep
3 min
Fast into controlled
2
Shuffle → crossover → stickAgility
3 x 3/side
Change direction without standing up.
3
Skater bound → stickPower
3 x 3/side
More distance only if landing stays quiet.
4
Lower-box assisted pistolStrength
3 x 5/side
Earn slightly more depth.
5
Slider curl + 2-sec eccentricPosterior Chain
3 x 6
Slow extension.
6
Mirror + coach callFinish
4 x 15 sec
Partner moves; coach changes task.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Pogo + snap-down prepDynamic Prep
3 min
Elastic ankle, then own stop
2
Box jump → stickPower
3 x 3
Slightly higher only if appropriate.
3
Single-leg hop → stickUnilateral Plyo
2 x 3/side
Small hop. Perfect control.
4
Rear-foot split squatStrength
3 x 8/side
Add light load only if ready.
5
Hamstring walkoutPosterior Chain
2 x 5
Small controlled steps.
6
Coach point + sprint/decelFinish
4 x 12 sec
Accelerate, then brake clean.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug pressCore
2 x 6/side
Brace before limb moves.
2
Side plank + top-leg liftStability
2 x 5/side
Stay stacked.
3
Short-lever CopenhagenGroin
2 x 12 sec/side
Controlled; no pain.
4
Bear crawlCore
3 x 8 yd
Quiet hips.
5
Single-leg reach + catchBalance
2 x 4/side
Own position before catch.
6
Prone Y/TShoulder
2 x 5 each
Slow and clean.
QUALITY DROPS = JUMPING STOPS
FOUNDATION • Consolidate
Week 4
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Court movement quality resetDynamic Prep
3 min
Crisp mechanics, no fatigue chase
2
Shuffle/crossover coach choiceAgility
3 x 20 sec
Coach varies direction; athlete owns stop.
3
Best lateral bound → stickPower
2 x 3/side
Quality benchmark, not max volume.
4
Best-control pistol variationStrength
2 x 5/side
Use the lowest box they can own.
5
Slider hamstring curlPosterior Chain
2 x 8
Perfect reps; leave one in reserve.
6
Partner mirror challengeFinish
3 x 20 sec
Compete without losing position.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Landing quality circuitDynamic Prep
3 min
Quiet, balanced, repeatable
2
Box jump → stick quality setPower
2 x 3
Best six jumps, full reset.
3
Single-leg hop → stick quality setUnilateral Plyo
2 x 2/side
Stop if control drops.
4
Rear-foot split squatStrength
2 x 6/side
Crisp, controlled reps.
5
Physio-ball ham curlPosterior Chain
2 x 8
Hips tall.
6
Reaction quality challengeFinish
3 x 15 sec
Fast decision, clean stop.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug choiceCore
2 x 6/side
Use the hardest variation they own.
2
Side plank choiceStability
2 x 20 sec/side
Quality position.
3
Short-lever CopenhagenGroin
2 x 15 sec/side
No pain.
4
Bear crawlCore
2 x 10 yd
Smooth control.
5
Single-leg 3-way reachBalance
2 x 3 each/side
Compare control side to side.
6
Scap control circuitShoulder
2 rounds
Smooth and pain-free.
QUALITY DROPS = JUMPING STOPS
BUILD • Learn
Week 5
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Court movement prepDynamic Prep
3 min
Fast feet, controlled stops
2
Crossover → decelAgility
3 x 2/side
Turn hips then brake under control.
3
Skater bound → stickPower
3 x 3/side
Push the floor away.
4
Lower-box pistol squatStrength
3 x 5/side
Earn the depth.
5
Single-leg slider curlPosterior Chain
3 x 5/side
Slow out. Strong return.
6
Ball-drop reactionFinish
4 x 15 sec
First step wins.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Pogo + landing prepDynamic Prep
3 min
Springy ankle, quiet contact
2
Box jump + quick athletic resetPower
3 x 3
Quality only. Step down.
3
Single-leg hop → stickUnilateral Plyo
3 x 3/side
Stable knee and hip.
4
DB split squatStrength
3 x 6/side
Light/moderate load; perfect form.
5
Hamstring walkoutPosterior Chain
3 x 5
Small controlled steps.
6
Partner chase reactionFinish
4 x 15 sec
React then accelerate.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug pressCore
2 x 6/side
Brace before moving.
2
Side plank + top-leg liftStability
2 x 6/side
Stay stacked.
3
Short-lever CopenhagenGroin
2 x 15 sec/side
Controlled; no pain.
4
Bear crawlCore
3 x 10 yd
Quiet hips.
5
Single-leg med-ball reachBalance
2 x 5/side
Light ball; control first.
6
Prone Y/TShoulder
2 x 6 each
Slow and clean.
QUALITY DROPS = JUMPING STOPS
BUILD • Own
Week 6
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Reactive movement prepDynamic Prep
3 min
Ready position after every rep
2
Crossover → decel → re-accelerateAgility
3 x 2/side
Brake first, then go.
3
Skater bound → stickPower
3 x 4/side
Distance without losing control.
4
Lower-box pistol squatStrength
3 x 6/side
Smooth tempo.
5
Single-leg slider curlPosterior Chain
3 x 6/side
Keep pelvis level.
6
Ball-drop reactionFinish
5 x 12 sec
Explode on the visual cue.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Pogo + landing prepDynamic Prep
3 min
Quick feet, quiet landings
2
Box jump + athletic resetPower
3 x 4
Reset stance quickly; step down.
3
Single-leg hop → stickUnilateral Plyo
3 x 4/side
Same landing every rep.
4
DB split squatStrength
3 x 7/side
Moderate only if technique stays clean.
5
Hamstring walkoutPosterior Chain
3 x 6
Hips tall.
6
Partner chase reactionFinish
5 x 12 sec
Short explosive chase.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug pressCore
2 x 8/side
Brace and breathe.
2
Side plank + top-leg liftStability
2 x 7/side
Do not roll back.
3
Short-lever CopenhagenGroin
2 x 20 sec/side
Strong straight line.
4
Bear crawlCore
3 x 12 yd
Opposite hand/foot.
5
Single-leg med-ball reachBalance
2 x 6/side
Reach without collapsing.
6
Prone Y/TShoulder
2 x 8 each
No shrugging.
QUALITY DROPS = JUMPING STOPS
BUILD • Progress
Week 7
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Reactive court prepDynamic Prep
3 min
React from volleyball stance
2
Partner-directed crossover/decelAgility
4 x 15 sec
Read hips, then brake.
3
Skater bound → vertical stickPower
3 x 3/side
Own lateral landing before vertical.
4
Controlled pistol squatStrength
3 x 4/side
Unassisted only if earned.
5
Eccentric single-leg sliderPosterior Chain
3 x 5/side
3-sec extension.
6
Ball-drop + direction callFinish
4 x 15 sec
Visual plus verbal reaction.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Pogo + approach footworkDynamic Prep
3 min
Rhythm without chasing height
2
Box jump + quick resetPower
3 x 3
Explosive up, controlled down.
3
Forward/lateral hop → stickUnilateral Plyo
3 x 3 each/side
Control both directions.
4
DB split squatStrength
3 x 8/side
Strong front-leg drive.
5
Physio-ball eccentric curlPosterior Chain
3 x 6
Slow out, strong in.
6
Partner chase + stopFinish
4 x 15 sec
Win first step; own decel.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug + med-ball pressCore
2 x 6/side
Brace against the ball.
2
Side plank reachStability
2 x 6/side
Rotate slowly.
3
Copenhagen progressionGroin
2 x 15 sec/side
Progress lever only if ready.
4
Bear crawl reactionCore
3 x 20 sec
Coach calls direction.
5
Single-leg reach + catchBalance
2 x 5/side
Stable before return throw.
6
Scapular control circuitShoulder
2 rounds
Smooth, pain-free range.
QUALITY DROPS = JUMPING STOPS
BUILD • Consolidate
Week 8
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Build block movement resetDynamic Prep
3 min
Crisp and controlled
2
Coach-choice reaction/decelAgility
3 x 20 sec
Show clean decisions and stops.
3
Best skater bound → stickPower
2 x 3/side
Benchmark quality; low volume.
4
Best-control pistol variationStrength
2 x 5/side
No forced depth.
5
Single-leg slider curlPosterior Chain
2 x 6/side
Perfect pelvic control.
6
Reaction competitionFinish
3 x 20 sec
Compete, then shut it down cleanly.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Jump quality resetDynamic Prep
3 min
Springy but controlled
2
Box jump quality setPower
2 x 3
Best six contacts.
3
Hop → stick quality setUnilateral Plyo
2 x 3/side
Quiet and stable.
4
DB split squatStrength
2 x 6/side
Crisp moderate reps.
5
Hamstring walkoutPosterior Chain
2 x 6
No hip sag.
6
Chase + decel challengeFinish
3 x 15 sec
Fast then controlled.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug choiceCore
2 x 6/side
Hardest clean variation.
2
Side plank choiceStability
2 x 20 sec/side
Own alignment.
3
Copenhagen choiceGroin
2 x 15 sec/side
Pain-free quality.
4
Bear crawlCore
2 x 12 yd
Controlled movement.
5
Single-leg reach + catchBalance
2 x 5/side
Compare sides.
6
Scapular control circuitShoulder
2 rounds
Smooth and pain-free.
QUALITY DROPS = JUMPING STOPS
PERFORM • Learn
Week 9
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Reactive court prepDynamic Prep
3 min
Ready position every rep
2
Mirror shuffle + crossoverAgility
4 x 15 sec
Read partner’s hips.
3
Lateral bound → vertical jumpPower
3 x 3/side
Own lateral landing before jump.
4
Controlled pistol variationStrength
3 x 4/side
Depth only with control.
5
Eccentric slider curlPosterior Chain
3 x 5
3 sec extension.
6
Ball-drop / coach-call raceFinish
4 x 15 sec
See it. React. Go.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Approach + landing prepDynamic Prep
3 min
Tall jump, quiet landing
2
Approach jumpPower
3 x 3
Max quality, full reset.
3
Reactive single-leg hopUnilateral Plyo
3 x 3/side
Short contact, stable finish.
4
Low depth landing → jump*Power
2 x 3
*Only athletes who earned progression.
5
Physio-ball single-leg curlPosterior Chain
3 x 5/side
Hips stay tall.
6
Volleyball read-and-reactFinish
4 x 15 sec
Coach cue = direction/action.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug + ball pressCore
2 x 6/side
Brace and breathe.
2
Side plank reachStability
2 x 6/side
Rotate under control.
3
Copenhagen progressionGroin
2 x 15 sec/side
Quality position.
4
Bear position reaction tapsCore
3 x 20 sec
Stable trunk, quick hands.
5
Single-leg reach + catchBalance
2 x 5/side
Control before speed.
6
Scapular control circuitShoulder
2 rounds
Smooth, pain-free range.
QUALITY DROPS = JUMPING STOPS
PERFORM • Own
Week 10
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Reactive court prepDynamic Prep
3 min
Game-ready stance
2
Mirror shuffle + crossoverAgility
5 x 12 sec
Faster reads, short bouts.
3
Lateral bound → vertical jumpPower
3 x 4/side
Explode only after control.
4
Controlled pistol variationStrength
3 x 5/side
Smooth and stable.
5
Eccentric slider curlPosterior Chain
3 x 6
3-sec extension.
6
Ball-drop / coach-call raceFinish
5 x 12 sec
First clean move wins.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Approach + landing prepDynamic Prep
3 min
Repeatable approach rhythm
2
Approach jumpPower
3 x 4
Full reset; quality height.
3
Reactive single-leg hopUnilateral Plyo
3 x 4/side
Quick contact, stable finish.
4
Low depth landing → jump*Power
2 x 3
*Earned athletes only; no extra volume.
5
Physio-ball single-leg curlPosterior Chain
3 x 6/side
Hips stay tall.
6
Volleyball read-and-reactFinish
5 x 12 sec
Fast read, efficient first step.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug + ball pressCore
2 x 8/side
Brace and breathe.
2
Side plank reachStability
2 x 8/side
Control rotation.
3
Copenhagen progressionGroin
2 x 20 sec/side
Quality position.
4
Bear position reaction tapsCore
3 x 25 sec
Quick hands, quiet hips.
5
Single-leg reach + catchBalance
2 x 6/side
Own the catch.
6
Scapular control circuitShoulder
2 rounds
Add control, not fatigue.
QUALITY DROPS = JUMPING STOPS
PERFORM • Progress
Week 11
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Volleyball reactive prepDynamic Prep
3 min
Read before moving
2
Mirror → coach overrideAgility
4 x 15 sec
Partner leads until coach changes direction.
3
Lateral bound → approach jumpPower
3 x 3/side
Connect lateral control to vertical power.
4
Pistol to athletic stanceStrength
3 x 4/side
Stand into ready position.
5
Eccentric slider + bridgePosterior Chain
3 x 5
Slow out; strong hip finish.
6
Ball-drop / position-call raceFinish
4 x 15 sec
React to visual or volleyball call.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Approach + block footwork prepDynamic Prep
3 min
Efficient feet, quiet finish
2
Approach jump with coach cuePower
3 x 3
Jump only on cue; full reset.
3
Reactive hop → lateral stickUnilateral Plyo
3 x 3/side
Quick then controlled.
4
Low depth landing → jump*Power
2 x 3
*Earned athletes only. Quality over height.
5
Physio-ball single-leg curlPosterior Chain
3 x 6/side
Pelvis level.
6
Volleyball read-and-reactFinish
4 x 20 sec
Read cue, move, recover to base.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Dead bug + ball pressCore
2 x 6/side
Strong exhale.
2
Side plank reach + returnStability
2 x 6/side
Control both directions.
3
Copenhagen progressionGroin
2 x 20 sec/side
No pain or compensation.
4
Bear reaction crawlCore
3 x 20 sec
React without trunk sway.
5
Single-leg catch + quick returnBalance
2 x 5/side
Stable foot before throw.
6
Scapular control + wall slideShoulder
2 rounds
Smooth overhead mechanics.
QUALITY DROPS = JUMPING STOPS
PERFORM • Consolidate
Week 12
3 PODS × 4
GREENFeeling good → normal session
YELLOWTired/heavy → reduce jump volume
REDPain/altered movement → no impact work
AGILITY • UNILATERAL • POSTERIOR CHAIN
Performance Day 1
1
Performance quality resetDynamic Prep
3 min
Fresh, sharp, controlled
2
Coach-choice volleyball reactionAgility
3 x 20 sec
Best reads and cleanest stops.
3
Best lateral-to-vertical comboPower
2 x 3/side
Low-volume quality benchmark.
4
Best-control pistol variationStrength
2 x 4/side
No grinding reps.
5
Eccentric slider curlPosterior Chain
2 x 5
Perfect tempo.
6
Team reaction challengeFinish
3 x 20 sec
Compete with clean movement.
QUALITY DROPS = JUMPING STOPS
POWER • MULTIDIRECTIONAL • POSTERIOR CHAIN
Performance Day 2
1
Jump quality resetDynamic Prep
3 min
Quality contacts only
2
Approach jump quality setPower
2 x 3
Best six jumps, full recovery.
3
Reactive hop quality setUnilateral Plyo
2 x 2/side
Stop before quality falls.
4
Depth progression check*Power
2 x 2
*Only earned athletes; depth landing is acceptable regression.
5
Physio-ball single-leg curlPosterior Chain
2 x 5/side
Controlled finish.
6
Volleyball read-and-react challengeFinish
3 x 20 sec
Game-like read; clean recovery.
QUALITY DROPS = JUMPING STOPS
LOW IMPACT • TRUNK • HIP • SHOULDER CONTROL
Core + Stability
1
Best dead bug variationCore
2 x 6/side
Control and breathe.
2
Best side-plank variationStability
2 x 20 sec/side
Own alignment.
3
Best Copenhagen variationGroin
2 x 15 sec/side
Pain-free quality.
4
Bear reaction tapsCore
2 x 20 sec
Fast hands, quiet trunk.
5
Single-leg reach + catchBalance
2 x 5/side
Compare control side to side.
6
Scapular control circuitShoulder
2 rounds
Finish fresh, not fatigued.
QUALITY DROPS = JUMPING STOPS
ON DEMAND
Tournament Recovery
15–20 minutes. Use after tournaments or unusually high-volume weekends. This does not belong to a specific week.
3–4 min easy movement
Ankle, hip and T-spine mobility
Light glute/posterior-chain activation
Easy core/stability
Breathing/reset
Standard: leave feeling better than you started.
13U FUELING
Nutrition + Water
Keep the message about health, growth, energy and performance.
Eat balanced meals and regular snacks.
Include protein foods, carbohydrates, fruits and vegetables.
Bring a water bottle and drink throughout the day, practice and competition.
After hard activity, recover with fluids and a balanced meal or snack.
No calorie counting. No dieting. No weight-loss messaging.