Phase 1: Pre-Season (Stabilization)
Everything should be done with ease and grace, smooth, soft, and quiet movements. The athlete will work to hold postures in order to build the proper foundation. Quality over quantity is the focus.
Phase 2: In-Season (Intensify)
Plyos are now of reactive quality. Low box depth jumping, hurdle hop and stick, depth jump to vertical med ball throw. Focus is on minimal contact time. Taking soft contacts from Phase 1 to fast contacts in Phase 2.
Phase 3: Post-Season (Specific)
Big increase in intensity and specificity. Strongest effort and duration of jump, sprint, and plyometric work. The focus should be at 90% max effort, hard but not measured. When working at 97% max it should be all out but at a relaxed state.
Phase 4: Off-Season (Flight & Explosive Force)
This power-based phase will focus on flight and explosive force. However, the goal of this phase is to slightly under train while rotating through force, repetition, and speed techniques. Actual jumping is of the highest priority. It is recommended that you supplement with more HIIT classes during this phase when needed. This is a great route for elite team sport athletes to take.