App
Plyometrics
Explosive power and cardio conditioning for the court. Impact loading — read the Disclaimer before training. Warm up first; progress volume gradually.
Box Jumps
Explosive hip extension onto a stable box. Builds jump height and teaches soft, athletic landings that transfer to the court.
Jump rope demo — media coming soon
Jump Rope
Classic rope work for bounce, rhythm, and aerobic base. Easy to progress with intervals or footwork patterns.
Lateral Bounds
Single-leg side-to-side bounds that mimic defensive slides and first-step cuts. Emphasize stick landings before speeding up.
Burpee demo — media coming soon
Burpees
Down-to-up power and conditioning in one move. Keep quality high — chest to floor, full extension on the jump.
Tuck jump demo — media coming soon
Tuck Jumps
Quick ground contact with knees driving toward the chest. Great for reactive vertical and finishing bounce.
High knees demo — media coming soon
High Knees
March or sprint-in-place with aggressive knee drive. Warms the engine and reinforces upright sprint posture.
Broad jump demo — media coming soon
Broad Jumps
Standing long jumps for horizontal force — the same pattern behind first-step acceleration and closeouts.
Shuttle runs demo — media coming soon
Shuttle Runs
Short sprints with hard stops and turns. Court-specific engine work that sharpens deceleration and re-acceleration.
Mountain Climbers → Plank
Sharp mountain climbers into a solid high plank hold — a quick engine finisher that keeps the core braced for court work.