Work
2 rounds · hips, ankles, skips, deceleration
Rest
20 sec
Instruction
Move cleanly before adding W1 speed. Land quietly with knees tracking over toes.
Equipment
Mini band · 4 cones
CourtLab
Two-sport performance
W1 · FOUNDATION phase
Build the
complete athlete.
Build landing skill and clean movement patterns. One progressive plan for basketball skill, American football speed, plyometrics, and durable strength.
5
Sessions
222
Minutes
W1
Current
MON 17:00 · TUE 17:00 · WED 17:00 · THU 17:00 · SAT 10:00
Progressive program
Choose your week
W1 schedule
Train the week
MON · W1
COURT BURST
Basketball + Plyo
Complete each block in order. Plyometric contacts stay crisp; stop the set when jump height or landing quality drops.
Medium load44 min
Shooting log
Makes tracker
Log makes and attempts for your basketball shooting drills by spot, and set weekly make goals. Your numbers save to your account so you can see them on any device.