Exercise Sets & Reps

Skipping Full court

Skipping with double arm circles Full court
Skipping with cross-body arm swings Full court
Skipping with arm swings alternate directions Full court
Carioca Full court
Carioca with high knee Full court
Walking lunge with arm sweep, lunge every 3rFull court
Straight leg kicks, kick every 3rd step Full court
Rotation Hops Full court
Front/Back Fascia Line Elasticity 5 reps
Overspeed Good Mornings 10 reps
Body-weight squats 10 reps
Forward Lunges 5 per side
Reverse Lunges 5 per side
Jumping Jacks 10 reps
Star Jumps 6 reps
Wide Stance squats 10 reps
Accelerations 4 x 15 metres
Hurdle Ducks 10 per side
Donkey Kicks, alternating legs 60 secs
Fire Hydrants (Hip abduction), alternating legs60 secs
Iron Cross 60 secs
Prone Iron Cross 60 secs

Cross-Band Walks 10 steps

Lateral Leg Swings 10 per side
Copenhagen Plank 15 secs
Description
NEW

https://www.youtube.com/watch?v=lWoskMbvCbs

https://www.youtube.com/watch?v=ksNl4zEynMo
https://www.instagram.com/p/CKAJBArjnly/?utm_source=ig_web_copy_link
https://www.instagram.com/p/CKAJBArjnly/?utm_source=ig_web_copy_link

Not 100%, a short acceleration on the court

I set a barbell about waist height and step under that and back
https://www.youtube.com/watch?v=pkTil-WCYCA
https://www.youtube.com/watch?v=La3xYT8MGks
https://www.youtube.com/watch?v=PcJO0gfKEAc
prone = lying on front

https://www.youtube.com/watch?v=3cyYV7cRh98
Day Exercise Sets and Reps

Monday & Thursday Dynamic Warmup One

Dorsiflex Drill 1 2 x 15
A1 Dorsiflex Drill 2 4 x 20 secs
A2 Ziani Leg Lifts 4 x 60 secs
B1 Elbow Plank 3 x 10 secs
B2 Clap Push ups 3x4
B3 Lateral bound 3x4
Broad Jumps 5 reps
2 Step Approach (2 foot) 8 reps
2 Step Pop Ups (2 foot) 4 reps
2 step Full Jumps (2 foot) 6 reps
Tibialis raise 25 reps

Tuesday Dynamic Warmup One

Countermovement Jump 6-10 reps
Patrick Step Up 2 x 15 per leg
ATG Split Squat 3 x 8-10 per leg
A1 Front Squat 3x5
(new since video) A2 Borzov Hops 3x5
Assisted Nordic Curls 3x7
Achilles Spring Combo 2 x 35 secs, 7 reps

Friday Dynamic Warmup One

Countermovement Jump 6-8 reps
Patrick Step Up 2 x 15 per leg
ATG Split Squat 3 x 8-10 per leg
Power Clean 10 singles
Assisted Nordic Curls 3x7
Achilles Spring Combo 2 x 35 secs, 7 reps

Sunday TKE Stretch 10 x 5 secs

Flexion Gapping 40 secs
Posterior Chain Floss 40 reps
BB Heel Cord Smash 50 secs
Spread & pull, Toe Dorsi & Plant50 secs
SL Flex and Ext Rotation 90 secs
Calf Stretch with rope 2 x 1 min
Soleus Stretch 2 x 40 secs
 Description

See sheet
loop a resistance band round ball of foot, pull band towards you for tension, dorsi/plantar slowly, challenging but no
Bounce on balls of foot, minimal knee bend, reactive, no plantarflexing
https://www.youtube.com/watch?v=OAu7q0gNKTo
Squeeze glutes, pull elbows and toes together to create body tension
Rest 10-15 seconds between each of these moves
Soft landing
work on hip hinge, soft landing
No deceleration or forward lean
Chest up, core tight
Every step gets a little quicker, think of the rhythm the foot contacts make, sight the rim
https://www.instagram.com/p/CILlw51nZXp

Shake legs out between reps

Turn foot out slightly, 6 inch step or higher
Don't go too heavy too soon
Not max. effort, about 80-90% of capability
Set up like a RLESS then jump maximally with front foot
4 seconds to lower
the time is for single leg hopping and the reps is 2 up 1 down eccentric calf lowers

60-75 seconds rest, fine to do doubles too

secs, 7 reps

https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
enging but not a full on effort
Day Exercise Sets and Reps

Monday & Thursday Dynamic Warmup One

Dorsiflex Drill 1 2 x 15
A1 Dorsiflex Drill 2 4 x 20 secs
A2 Ziani Leg Lifts 4 x 60 secs
Wall Drill 2x6
Arm Drill 3 x 10
B1 Elbow Plank 3 x 10 secs
B2 Clap Push ups 3x4
B3 Lateral bound 3x4
Broad Jumps 5 reps
2 Step Approach (2 foot) 8 reps
2 Step Pop Ups (2 foot) 4 reps
2 step Full Jumps (2 foot) 6 reps
Tibialis raise 25 reps

Tuesday Dynamic Warmup One

Banded Pull Through 3x8
Tuck Jumps 2 x 10
Patrick Step Up 2 x 15
ATG Split Squat 3 x 8-10
Depth Jumps 4x4
Front Squat (fast up) 3x5
Nordic Curls 3x7

Friday Dynamic Warmup One

Banded Pull Through 3x8
Tuck Jumps 2 x 10
Patrick Step Up 2 x 15
ATG Split Squat 3 x 8-10
Weighted Jumps 4x4
Single Leg Box Jumps 3 x 8 per leg
RDL 3x6

Sunday Rowing Machine 4 x 500m (2 mins rest)

TKE Stretch 10 x 5 secs
Flexion Gapping 40 secs
Posterior Chain Floss 40 reps
BB Heel Cord Smash 50 secs
Spread & pull, Toe Dorsi & Plant 50 secs
SL Flex and Ext Rotation 90 secs
Calf Stretch with rope 2 x 1 min
Soleus Stretch 2 x 40 secs
Description

See sheet
loop a resistance band round ball of foot, pull band towards you for tension, dorsi/plantar slowly, challenging but no
Bounce on balls of foot, minimal knee bend, reactive, no plantarflexing
https://www.youtube.com/watch?v=OAu7q0gNKTo
Stand one foot length from a wall, drop rapidly so bum is in contact with the wall
Sit straight legged on an exercise bench, swing arms aggressively as if jumping and try to get some air
Squeeze glutes, pull elbows and toes together to create body tension
Rest 10-15 seconds between each of these moves
Soft landing
work on hip hinge, soft landing
No deceleration or forward lean
Chest up, core tight
Every step gets a little quicker, think of the rhythm the foot contacts make, sight the rim
https://www.instagram.com/p/CILlw51nZXp

2 sec iso, hard glute squeeze

Not heavy, more of a late warm up

60% 1RM, done for speed

2 sec iso, hard glute squeeze

Not heavy, more of a late warm up

Use a weight that lets you achieve at least 70% of your unweighted best jump (probably 10-15kg)
Not necessary to jump onto a high box but do try full effort each time
Slow eccentric, fast up

Not too intense, still work the breathing but don't destroy the legs
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
enging but not a full on effort
Day Exercise Sets and Reps

Monday & Dynamic Warmup One

Thursday Standing Calf Raise 2 x 15
Dorsiflex Drill 2 3 x 20 secs
Seated Arm Drill 3 x 10
Broad Jumps 5-7 reps
A1 Penultimate Acceleration 3x5
Mechanics Primer 3x4

2 step Full Jumps (2 foot) 6-8

Tuesday Dynamic Warmup One

Overhead Squat 4x5
A1 Medicine Ball Toss 3x3
A2 Countermovement Jumps 3x3
Explosive RLESS 3 x 6 per side
Nordic Curls 3x6
Ab Ripper X Once

Friday Dynamic Warmup One

Single Leg Hip Raise (3 sec ISO 2 x 8 per side
Floor to Ceiling Jumps 3x8
DB SLRDL 3 x 6 per side
Hex Bar Clean Pulls 5x2
Patrick Step Up 2 x 10
Seated Calf Raise 50 total
Ab Ripper X Once

Saturday Foam Rolling 30-60 secs each

Sunday Rowing Machine 4 x 500m (2 mins rest)

TKE Stretch 10 x 5 secs
Flexion Gapping 40 secs
Posterior Chain Floss 40 reps
Ziani Leg Lift 4 mins
BB Heel Cord Smash 50 secs
Spread & pull, Toe Dorsi & Plant 50 secs
SL Flex and Ext Rotation 90 secs
Calf Stretch with rope 2 x 1 min
Soleus Stretch 2 x 40 secs
Description

https://youtu.be/4nhuBzBjWzQ?t=50
Bounce on balls of foot, minimal knee bend, reactive, no plantarflexing
Sit straight legged on an exercise bench, swing arms aggressively as if jumping and try to get some air
work on hip hinge, soft landing
Big penultimate, drop hips low, arms back as you step forward, both sides (LR and RL)
Part 1: Arm backswing, super relaxed arms, pinkie level with earlobe behind
Part 2: above arm swing, plus rapid descent, "attack the floor"
Part 3: above arm swing, plus push into penultimate and drop low
Every step gets a little quicker, think of the rhythm the foot contacts make, sight the rim

Not heavy, mainly for flexibility

Jump with ball, land and then throw it vertically, use 4-5kg
Wait 2-3 minutes between the med ball tosses, see here https://youtu.be/vIjUKnc5434?t=189
Slow descent, back knee touches floor, front foot lifts up and slams into explosive rep. Use max. ~10kg dumbbells

https://vimeo.com/410205129

For glute activation

Touch the floor then explode up and try to touch the ceiling with both hands, straight into the next rep
The free leg comes through into a high knee when standing up, arms start at waist but finish overhead
Quite heavy, 50-70% 1RM

Load weight on the top of the knee

https://vimeo.com/410205129

Adductors, Quads, VMO, Calf, Hamstring, Glutes

Not too intense, still work the breathing but don't destroy the legs
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://www.youtube.com/watch?v=OAu7q0gNKTo
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
https://efficientbodybuilding.files.wordpress.com/2018/01/1628600837_becoming.pdf
kg dumbbells
 Exercise Sets and Reps

Monday Dynamic Warmup One

Broad Jumps 6-8
Penultimate Accelerati 2x5
Mechanics Primer 2x4

Full Jumps (2 foot) 10 per side

Copenhagen Plank 2 sets
Standing Hip Flexor Ra 3 sets

Wednesday Dynamic Warmup One

Seated Box Jumps 3x5
Split Jumps 3 x 5 per side
SL Line Hops 2 x 2 x 30 secs

Friday Dynamic Warmup

Flying 25m runs 6
Shock Jumps 4 x 5 (30 sec/5 min)
Reverse Nordics 3 x 15
Dominik Sky Ab Routine

Saturday Foam Rolling 30-60 secs each

Sunday TKE Stretch 10 x 5 secs

Flexion Gapping 40 secs
Posterior Chain Floss 40
ZIani Leg Lift 4 mins
BB Heel Cord Smash 50 secs
Spread & pull, Toe Dors 50 secs
SL Flex and Ext Rotati 90 secs
Calf Stretch w Rope 2 x 1 min
Soleus Stretch 2 x 40 secs
Description

See sheet

Big penultimate, drop hips low, arms back as step fwd, both sides
Arm backswing, super relaxed arms, pinkie level with earlobe behind
repeat with rapid descent and return, "attack the floor"
repeat with push into penultimate, descent and arm swing
CoD and LR to RL after each rep rather than 4 and 4
Every step gets a little quicker, think of the rhythm the foot contacts make, sight the rim

Stand on one leg, lifting the other thigh above parallel using your arms. Release with the arms and hold the leg as h

Keep the feet relatively narrow to allow you to pop up

Side to side, then front to back, good for Achilles

Set out 25m cones, accelerate submaximally but be at top speed going through the cones
Step off from a box and land (on a soft surface eg grass) with two feet, stick landing, land on toes, silent,

Beginner / Intermediate / Advanced https://www.youtube.com/watch?v=ekowbKbBNSM

Adductors, Quads, VMO, Calf, Hamstring, Glutes

he arms and hold the leg as high as possible. Don't tilt the pelvis back too much.

nd on toes, silent,
Age 34
Height 5'9" / 177cm
Weight 158lbs / 72kg
Best CMJ 25.2" / 64cm
Best Running Ver29.1" / 74cm (now 30.3" /
77cm)