Week 1
Day 1
Balance/Coordination
1. 3 Way Single Leg Toe Touch - 3 x 5 each
Integrated Power Drills
1. Lateral Box Jump - 10 x 1
2. SL Lateral Box Jump - 6 x 1
3. Hurdle Jump - Build to 1RM
Day 3
Balance/Coordination
1.A. Reverse Lunge with Twist (use a dowel rod) - 3 x 8 each
1.B. Pistol Squat (use support if needed) - 3 x 5 each leg
Integrated Power Drills
1. SL Triple Jump - 6 x 1 each leg (measure longest jump)
2. SL Lateral Triple Jump - 4 x 1 each leg
3. Reaction Ski Jumps - 4 x 4 each way
Week 2
Day 1
Balance/Coordination
1. 3 Way Single Leg Toe Touch (wider and longer) - 3 x 5 each
Integrated Power Drills
1. Lateral Box Jump (1 meter away from box) - 10 x 1
2. SL Lateral Box Jump - 6 x 1
3. Hurdle Jump - Build to Technical 1RM
Day 3
Balance/Coordination
1.A. Reverse Lunge with Twist (use a dowel rod) - 3 x 8 each
1.B. Pistol Squat (use support if needed) - 3 x 5 each leg
Integrated Power Drills
1. SL Triple Jump - 6 x 1 each leg (attempt to beat last weeks distance)
2. SL Lateral Triple Jump - 4 x 1 each leg
3. Single Inside Leg Triple Jump - 4 x 1 each leg
4. Reaction Ski Jumps - 4 x 4 each way
Week 3
Day 1
Balance/Coordination
1. 3 Way Single Leg Toe Touch (wider and longer) - 3 x 5 each
Integrated Power Drills
1. Lateral Box Jump (1.5 meters away from box) - 10 x 1
2. SL Lateral Box Jump (land 1 leg) - 6 x 1
3. Hurdle Jump - Build to Technical 1RM
Day 3
Balance/Coordination
1.A. Reverse Lunge with Twist (use a dowel rod) - 3 x 8 each
1.B. Pistol Squat (use support if needed) - 3 x 5 each leg
Integrated Power Drills
1. SL Triple Jump - 3 x 1 each leg (attempt to beat last weeks distance)
2. SL Lateral Triple Jump - 2 x 1 each leg
3. Single Inside Leg Triple Jump - 2 x 1 each leg
4. Reaction Ski Jumps - 4 x 4 each way
Week 4 - Deload
Day 1
Balance/Coordination
1. 3 Way Single Leg Toe Touch (wider and longer) - 3 x 5 each
Integrated Power Drills
1. Lateral Box Jump (1.5 meters away from box) - 5 x 1
2. SL Lateral Box Jump (land 1 leg) - 3 x 1
3. Hurdle Jump - Build to Half 1RM
Day 3
Balance/Coordination
1.A. Reverse Lunge with Twist (use a dowel rod) - 3 x 8 each
1.B. Pistol Squat (use support if needed) - 3 x 5 each leg
Integrated Power Drills
1. SL Triple Jump - 2 x 1 each leg
2. SL Lateral Triple Jump - 1 x 1 each leg
3. Single Inside Leg Triple Jump - 1 x 1 each leg
4. Reaction Ski Jumps - 2 x 4 each way
Week 5
Day 1
Balance/Coordination
1. 5 Way Single Leg Toe Touch (on foam) - 3 x 3 each
Integrated Power Drills
1. Box Jump with 180 - 5 x 1 each direction
2. SL Approach Box Jump with Med Ball - 3 x 1 each leg
3. SL Approach Hurdle Jump - Build to Technical 1RM and Record
Day 3
Balance/Coordination
1.A. Step Ups with DB Lateral Raise - 3 x 5 each
1.B. Alternating Lunge Jump with Med Ball - 3 x 5 each leg
Integrated Power Drills
1. Lateral Hurdle Hop with Med Ball - 3 x 10 total
2. SL Broad to 90 Degree Jump Cut (outside leg) - 6 x 1 each leg
3. SL Broad to 90 Degree Jump Cut (inside leg) - 3 x 1 each leg
4. Sport Specific Work (after workout) - 10 minutes
Week 6
Day 1
Balance/Coordination
1. 5 Way Single Leg Toe Touch (on foam) - 3 x 3 each
Integrated Power Drills
1. Box Jump with 180 - 5 x 1 each direction [Increase height]
2. SL Approach Box Jump with Med Ball - 3 x 1 each leg
3. SL Approach Hurdle Jump - Build to Technical 1RM and Record
Day 3
Balance/Coordination
1.A. Step Ups with DB Lateral Raise - 3 x 5 each
1.B. Alternating Lunge Jump with Med Ball - 3 x 5 each leg
Integrated Power Drills
1. Lateral Hurdle Hop with Med Ball Reach - 3 x 10 total
2. SL Broad to 90 Degree Jump Cut (outside leg) - 4 x 1 each leg
3. SL Broad to 90 Degree Jump Cut (inside leg) - 4 x 1 each leg
4. Sport Specific Work (after workout) - 10 minutes
Week 7
Day 1
Balance/Coordination
1. 5 Way Single Leg Toe Touch (on foam) - 3 x 3 each
Integrated Power Drills
1. Box Jump with 180 - 5 x 1 each direction [Increase height]
2. SL Approach Box Jump with Med Ball overhead - 3 x 1 each leg
3. SL Approach Hurdle Jump - Build to 1RM and Record
Day 3
Balance/Coordination
1.A. Step Ups with DB Lateral Raise - 3 x 5 each
1.B. Alternating Lunge Jump with Med Ball - 3 x 5 each leg
Integrated Power Drills
1. Lateral Hurdle Hop with Med Ball Reach - 3 x 10 total
2. SL Broad to 90 Degree Jump Cut (outside leg) - 4 x 1 each leg
3. SL Broad to 90 Degree Jump Cut (inside leg) - 4 x 1 each leg
4. Sport Specific Work (after workout) - 10 minutes
Week 8 - Deload
Day 1
Balance/Coordination
1. 5 Way Single Leg Toe Touch (on foam) - 3 x 3 each
Integrated Power Drills
1. Box Jump with 180 - 2 x 1 each direction
2. SL Approach Box Jump - 2 x 1 each leg
3. SL Approach Hurdle Jump - Build to Half 1RM
Day 3
Balance/Coordination
1.A. Step Ups with DB Lateral Raise - 3 x 5 each
1.B. Alternating Lunge Jump with Med Ball - 3 x 5 each leg
Integrated Power Drills
1. Lateral Hurdle Hop with Med Ball Reach - 3 x 10 total
2. SL Broad to 90 Degree Jump Cut (outside leg) - 2 x 1 each leg
3. SL Broad to 90 Degree Jump Cut (inside leg) - 2 x 1 each leg
4. Sport Specific Work (after workout) - 10 minutes
Week 9
Day 1
Balance/Coordination
1. Single Leg Toe Touch (on Bosu Ball) - 3 x 3 each
Integrated Power Drills
1. Box Jump with Med Ball Overhead - 6 x 1
2. SL Broad to Vertical - 4 x 1 each leg
3. SL Approach Hurdle Jump with Med Ball Overhead - Build to Technical 1RM
Day 3
Balance/Coordination
1.A. SL Forward Reach - 2 x 5 each leg
1.B. SL Side Reach - 2 x 5 each leg
Integrated Power Drills
1. Ski Jump with Med Ball Reach - 3 x 10 total
2. V - Jumps - 6 x 1
3. 5 Way Broad to Box Jump - 2 x 1 each 5 directions
4. Sport Specific Work (after workout) - 10 minutes
Week 10
Day 1
Balance/Coordination
1. Single Leg Toe Touch (on Bosu Ball) - 3 x 3 each
Integrated Power Drills
1. Box Jump with Med Ball Overhead - 6 x 1
2. SL Broad to Vertical - 4 x 1 each leg
3. SL Approach Hurdle Jump with Med Ball Overhead - Build to Technical 1RM
Day 3
Balance/Coordination
1.A. SL Forward Reach - 2 x 5 each leg
1.B. SL Side Reach - 2 x 5 each leg
Integrated Power Drills
1. Ski Jump with Med Ball Reach - 3 x 10 total
2. V - Jumps with Med Ball - 6 x 1
3. 5 Way Broad to Box Jump - 3 x 1 each 5 directions
4. Sport Specific Work (after workout) - 10 minutes
Week 11
Day 1
Balance/Coordination
1. Single Leg Toe Touch (on Bosu Ball) - 3 x 3 each
Integrated Power Drills
1. Box Jump with Med Ball Overhead - 6 x 1
2. SL Broad to Vertical - 4 x 1 each leg
3. SL Approach Hurdle Jump with Med Ball Overhead - Build to Technical 1RM
Day 3
Balance/Coordination
1.A. SL Forward Reach - 2 x 5 each leg
1.B. SL Side Reach - 2 x 5 each leg
Integrated Power Drills
1. Ski Jump with Med Ball Reach - 3 x 10 total
2. V - Jumps with Med Ball - 6 x 1
3. 5 Way Broad to Box Jump with Med Ball - 3 x 1 each 5 directions
4. Sport Specific Work (after workout) - 10 minutes
Week 12 - Deload
Day 1
Balance/Coordination
1. Single Leg Toe Touch (on Bosu Ball) - 3 x 3 each
Integrated Power Drills
1. Box Jump with Med Ball Overhead - 3 x 1
2. SL Broad to Vertical - 2 x 1 each leg
3. SL Approach Hurdle Jump - Build to Half 1RM
Day 3
Balance/Coordination
1.A. SL Forward Reach - 2 x 5 each leg
1.B. SL Side Reach - 2 x 5 each leg
Integrated Power Drills
1. Ski Jump with Med Ball Reach - 3 x 6 total
2. V - Jumps - 3 x 1
3. 5 Way Broad to Box Jump - 1 x 1 each 5 directions
4. Sport Specific Work (after workout) - 10 minutes
