‎DL Pogo Hops ‎Level 1

‎Box Jumps to Stick ‎Level 2

‎CMJ to Stick ‎Level 3

‎Vertical
‎Drop Lands ‎Level 4

‎Continuous CMJ ‎Level 5

‎Box to Box Jumps ‎Level 6

‎Bilateral
‎Broad Jump ‎Level 1

‎Broad Jump Continuous ‎Level 2

‎Resistance Band jumps ‎Level 3

‎Horizontal
‎Knee-High Hurdle Jumps ‎Level 4

‎Knee-High Hurdle Jumps with Interhop ‎Level 5

‎Hip-High Hurdle Jumps ‎Level 6

‎Plyometrics
‎Single Leg Pogo hops ‎Level 1

‎Single Leg CMJ to stick ‎Level 2

‎Single Leg Box Jump ‎Level 3

‎Vertical
‎Split Jumps ‎Level 4

‎Split Jumps Continuous ‎Level 5 ‎Vertical

‎Pushing
‎Single Leg Box Drop Landing ‎Level 6 ‎Horizontal
‎Unilateral ‎Upper-body
‎Single Leg Horizontal Hops ‎Level 1 ‎Vertical
‎Pulling
‎Single Leg Horizontal Jumps ‎Level 2 ‎Horizontal
‎Single Leg Bounds ‎Level 3
‎Horizontal
‎Single Leg Shin-High Hurdle Jumps ‎Level 4 ‎Concentric

‎Single Leg Shin-High Hurdle Jumps with Interhop ‎Level 5 ‎Hip Dominant ‎Eccentric

‎Single Leg Knee-High Hurdle Jumps ‎Level 6 ‎Yielding

‎Isometric
‎Overcoming

‎Top Speed Wall Drill Progressions ‎Level 1 ‎Concentric

‎Ankling ‎Level 2 ‎Bilateral ‎Knee Dominant ‎Eccentric

‎AMSC Locomotion Movement Matrix
‎Switching Drills ‎Level 3 ‎Yielding
‎Isometric
‎A-Skip ‎Overcoming

‎B-Skip ‎Skips ‎Level 4 ‎Maximal Velocity ‎Concentric

‎C-Skip ‎Ankle Dominant ‎Eccentric

‎Dribbles ‎Level 5 ‎Yielding

‎Isometric
‎Wickets ‎Level 6 ‎Lower-body ‎Overcoming

‎Acceleration Stance Wall Drill Holds ‎Level 1 ‎Concentric

‎Wall Drill Load & Drive Through ‎Level 2 ‎Hip Dominant ‎Eccentric

‎Wall Drill Switches ‎Level 3 ‎Yielding

‎Acceleration ‎Isometric
‎Resistance Band Acceleration Run ‎Level 4 ‎Overcoming

‎Tall & Fall into Acceleration ‎Level 5 ‎Concentric

‎False Step Acceleration ‎Two-Point Acceleration Start ‎Level 6 ‎Unilateral ‎Knee Dominant ‎Eccentric
‎Athletic Motor Skill Competency (AMSC) Model
‎Yielding
‎Drops to Deceleration Stance ‎Level 1 ‎Isometric
‎Overcoming
‎Run into Deceleration Stance ‎Level 2
‎Concentric
‎Run into Deceleration stance to Constrained Stop Zone ‎Level 3
‎Deceleration ‎Locomotion ‎Ankle Dominant ‎Eccentric
‎Repeated Acceleration to Deceleration to Re-Acceleration ‎Level 4
‎Yielding
‎Repeated Reactive Acceleration to Deceleration to Re-Acceleration ‎Level 5 ‎Isometric
‎Overcoming
‎Repeated Partner Reactive Acceleration to Deceleration to Re-Acceleration ‎Level 6

‎Rotation
‎Side Shuffle to Stick ‎Level 1
‎Core ‎Anti-Rotation
‎Side Shuffle Continuous ‎Level 2
‎Bracing
‎Side Shuffle to Crossover ‎Level 3
‎Change of Direction
‎Side Shuffle to Drop Step ‎Level 4 ‎Landing
‎180° Turn ‎Level 5 ‎Plyometrics ‎Jumping
‎Partner Reactive/ Mirror Drills ‎Level 6 ‎Rebounding

‎Lateral Bounds ‎Level 1 ‎Maximal Velocity

‎Athletic Base to Hip Turn ‎Level 2 ‎Acceleration
‎Outside Step Cut ‎Level 3 ‎Locomotion ‎Deceleration
‎Agility
‎Inside Step Cut ‎Level 4 ‎Re-Acceleration
‎Constrained Reactive Drills ‎Level 5 ‎Change of Direction
‎Agility
‎Open Reactive Drills ‎Level 6 ‎Perception

‎Catching
‎Seated Resistance Band Shoulder Press ‎Level 1 ‎Coordination ‎Throwing
‎Half Kneeling Single Arm Resistance Band Shoulder Press ‎Level 2 ‎Grasping
‎Kettlebell/ Dumbbell Half-Kneeling Single Arm Shoulder Press ‎Level 3
‎Vertical
‎Barbell Landmine Press ‎Level 4 ‎Sets ‎1-2

‎Barbell Shoulder Press ‎Level 5 ‎Fundamental Movement Skills Development ‎Repetition Range ‎Varied

‎Barbell Push Press ‎Level 6 ‎Co-ordination Training ‎Intensity Range ‎NA

‎Pushing
‎Considerations & Guidelines on Athletic ‎Speed Mechanics ‎Skill-based
‎Elevated Push-Up ‎Level 1 ‎Pre Peak Height Velocity ‎Structure ‎Recommendations ‎Moderate
‎Development for Adolescent Athletes ‎Agility Training ‎Fun Activities
‎Band-Assisted Push-Up ‎Level 2 ‎Repetition Velocity
‎Balance & Proprioception Training ‎Motor Unit Recruitment
‎Body Weight Push-Up ‎Level 3 ‎Fast
‎Horizontal ‎Light Load Resistance Training ‎Focus on Technical Proficiency ‎Rate Coding
‎Weight Plate Push-Up ‎Level 4 ‎ reator: Lorcán Mason
C
‎www.lorcanmason.com ‎Frequency ‎2x per Week
‎Barbell/ Dumbbell Bench Press Variations ‎Level 5 ‎@lorcanmason
‎Time Under Tension Manipulation ‎Eccentric/ Isometric Emphasis Bench Press Variations ‎Level 6 ‎Agility Training ‎Sets ‎2-4
‎Upper-body ‎Speed Development ‎Repetition Range ‎6-12
‎Barbell Supine Row ‎Level 1 ‎Landing Proficiency ‎Intensity Range ‎>60% 1-RM
‎Mid Peak Height Velocity ‎Structure ‎Plyometric Training
‎Band-Assisted Chin-Up ‎Level 2 ‎Jumping Efficiency ‎Recommendations ‎Motor Unit Recruitment
‎Guidelines & Considerations for Integration of Strength/ Resistance-based ASMC
‎Eccentric Chin-Up Lowerings ‎Isometric Chin-Up Holds ‎Level 3 ‎Repetition Velocity ‎Fast
‎Core/ Bracing Training ‎Intermuscular
‎Vertical ‎Co-ordination
‎Body Weight Chin-Up ‎Level 4 ‎Balance & Proprioception Training ‎Intramuscular
‎Band-Assisted Pull-Ups ‎Level 5 ‎Light-Moderate Load Resistance Training ‎Focus on Technical Proficiency ‎Frequency ‎2x per Week
‎Body Weight Pull-Ups ‎Level 6
‎Pulling ‎Sets ‎>2
‎Balance & Proprioception Training
‎Resistance Band Bent-Over Row ‎Level 1
‎Repetition Range ‎<6
‎Landing Proficiency
‎Dumbbell/ Barbell Bent-Over Row ‎Level 2
‎Intensity Range ‎>60% - <90% 1-RM
‎Plyometric Training ‎Moderate-High Intensity ‎Jumping Efficiency
‎Single Arm Row ‎Level 3
‎Motor Unit Recruitment
‎Horizontal
‎Re-bounding Efficiency
‎Bench Pull ‎Level 4
‎Recommendations ‎Repetition Velocity ‎Fast ‎Power
‎Post Peak Height Velocity ‎Structure ‎Agility Training
‎Barbell/ Dumbbell Pendlay Row ‎Level 5
‎Muscular Adaptation ‎Strength
‎Speed Maintenance
‎Time Under Tension Manipulation ‎Eccentric/ Isometric Emphasis Barbell/Dumbbell Pendlay Row ‎Level 6
‎Endurance
‎Moderate-High Load Resistance Training ‎Eccentric Emphasis
‎Frequency ‎2-5x per Week
‎Sports Specific Training
‎Dowel/ Resistance Band Hip Hinge ‎Level 1

‎Resistance Band Romanian Deadlift ‎Level 2 ‎Bilateral

‎Implementation of Correct Landing Mechanics
‎Dumbbell Romanian Deadlift ‎Level 3 ‎Unilateral
‎Hip Dominant ‎Phase 1: Eccentric Loading
‎Barbell Romanian Deadlift ‎Level 4 ‎Focus on ‎Longer Ground Contact Times (>250)
‎Accommodating Resistance Barbell Romanian Deadlift ‎Level 5 ‎Plyometric Progressions ‎Phase 2: Low-Intensity High-Velocity ‎Focus on ‎Shorter Ground Contact Times (<250)
‎Nordic Curl ‎Razor Curl ‎Time Under Tension Manipulation ‎Eccentric/ Isometric Emphasis Barbell Romanian Deadlift ‎Level 6 ‎Implementation of Re-bounding
‎Bilateral
‎Phase 3: High-Intensity High-Velocity
‎Assisted Body Weight Squat ‎Level 1 ‎Shorter Ground Contact Times (<250)
‎Focus on
‎Counter Balance Squat ‎Level 2 ‎Maximal Jump Height

‎Body Weight Squat ‎Level 3

‎Knee Dominant
‎Goblet Squat ‎Level 4

‎Front Squat ‎Level 5

‎Time Under Tension Manipulation ‎Eccentric/ Isometric Emphasis Barbell Back Squat ‎Accommodating Resistance Barbell Back Squat ‎Barbell Back Squat ‎Level 6

‎Lower-body
‎Y Balance/ T Stands ‎Level 1

‎T Stands to Toe-Touch ‎Level 2

‎Resistance Band Single Leg Romanian Deadlift ‎Level 3

‎Hip Dominant
‎Medicine Ball/ Plate Romanian Deadlift ‎Level 4
‎AMSC Resistance Training Movement Matrix
‎Dumbbell Single Leg Romanian Deadlift ‎Level 5

‎Time Under Tension Manipulation ‎Eccentric/ Isometric Emphasis Dumbbell/ Barbell Single Leg Romanian Deadlift ‎Contra/ Ipsilateral Dumbbell/ Barbell Single Leg Romanian Deadlift ‎Level 6

‎Unilateral
‎Body Weight Split Squat/ Lunge ‎Level 1

‎Weight Plate Split Squat/ Lunge ‎Level 2

‎Dumbbell Split Squat/ Lunge ‎Level 3

‎Barbell Split Squat/ Lunge ‎Level 4 ‎Knee Dominant

‎Forwards

‎Backwards ‎Multidirectional Emphasis Dumbbell Lunge ‎Level 5

‎Lateral

‎Time Under Tension Manipulation ‎Eccentric/ Isometric Emphasis Barbell Step-Up to Box ‎Barbell Step-Up to Box ‎Level 6

‎Standing Resistance Band Pallof Press ‎Level 1

‎Half-Kneeling Resistance Band Pallof Press ‎Level 2

‎Kneeling Resistance Band Pallof Press ‎Level 3

‎Anti-Rotation
‎Half-Kneeling Resistance Band Pallof Press with Overhead Reach ‎Level 4

‎Single Leg Pallof Press ‎Level 5

‎Single Leg Pallof Press with Perturbations ‎Level 6

‎Core
‎Deadbug ‎Level 1

‎Plank ‎Level 2

‎Plank with Shoulder Touch ‎Level 3

‎Bracing
‎Plank with Single Arm Resistance Band Row ‎Level 4

‎Side Plank ‎Level 5

‎Copenhagen Plank ‎Side plank with Single Arm Resistance Band Row ‎Level 6

‎Front Squat ‎Level 1

‎Power Position Jump Shrug ‎Level 2

‎Power Position Second Pull ‎Level 3

‎Clean
‎Power Position Drop Clean ‎Level 4

‎Hang Clean ‎Level 5

‎Clean from Floor ‎Clean from Low Block ‎Level 6

‎Weightlifting
‎Overhead Squat ‎Level 1

‎Power Position Jump Shrug ‎Level 2

‎Power Position Second Pull ‎Level 3

‎Snatch
‎Drop Snatch ‎Level 4

‎Hang Snatch ‎Level 5

‎Snatch from Floor ‎Snatch from Low Block ‎Level 6