The Workouts

Introduction (3 days/week) – 1 week

Perform drills from phase 1 workouts but with the sole purpose of determining which progression to start on for each drill/exercise.

Phase 1 (3 days/week) – 2 weeks – Choose an emphasis (eg. consistent power)

Day 1 (eg. Monday) – approx 30 mins

Day 2 (eg. Wednesday) – approx 30 mins

Day 3 (eg. Friday) – approx 30 mins

Phase 2 (3 days/week) – 3 weeks – Choose an emphasis (eg. faster release)

Day 1 (eg. Monday) – approx 30 mins

Day 2 (eg. Wednesday) – approx 30 mins

Day 3 (eg. Friday) – approx 30 mins

Phase 3 (3 days/week) – 3 weeks – Choose an emphasis (eg. deceptive release)

Day 1 (eg. Monday) – approx 30 mins

Day 2 (eg. Wednesday) – approx 30 mins

Day 3 (eg. Friday) – approx 30 mins

*Every workout is structured as follows (or very similar)*

1. Benchmark (game/drill) – 3-5 mins
2. Key drill 1 – 5 mins
3. Key drill 2 – 5 mins
4. Fun drill 1 (eg. move-maker) – 5-10 mins
5. Active/Physical drill/exercise – 5-10 mins
6. Benchmark (game/drill) – 3-5 mins