Ten movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Stand beside a firm support with weight shared between both feet. Slowly raise both heels without shifting forward. Lower with control until your whole feet are grounded.
What you train: Strengthens the calves and trains ankle control when rising onto your toes.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support with both feet facing forward. Lift one leg slightly sideways without leaning your trunk. Lower slowly and complete the other side.
What you train: Strengthens the side hip muscles and trains pelvic control.
Watch videoPrepare
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Prepare
1 × 5
What it trainsStrengthens legs and glutes and trains hip-knee coordination when lowering.
Place your feet a comfortable width apart. Bend your hips and knees with your weight distributed across both feet, then stand back up.
Technique cueUse a range you can repeat slowly without momentum.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Prepare
1 × 5
What it trainsTrains braking and a stable landing posture without jump impact.
Stand, rise slightly onto your toes and lower into an athletic stance by bending ankles, knees and hips. Hold two seconds and reset.
Technique cueKeep knees following feet; there is no flight phase.
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Lower from a tall position and absorb through ankles, knees and hips. Do not add a jump.
Jumps
2 × 3
What it trainsTrains quick ankle response with low rebounds and few contacts.
With soft knees, make very low ankle-driven rebounds, trunk upright, up to the repetitions in your session. Each rebound counts as one repetition. Stop at the end of the set and recover fully.
Technique cueSeek low height and brief, controlled contacts.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Double-Leg Pogo Jumps; channel: Elite Performance Institute; player offered). Full playback and audio are not certified.
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Very low rebounds; each counts towards your session's total. Keep the prescribed amount and rest. Use small movements and stable landings; do not increase height, distance or speed to copy the resource's intensity.
Jumps
2 × 3
What it trainsTrains lateral push-off and control when landing on the other leg.
Jump a short distance sideways onto the opposite leg, keeping the other foot available for support. Hold two seconds and alternate.
Technique cueMaster two-foot landings first; balance matters more than distance.
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Use low height or distance and a stable stop. Retain your session's repetitions and rest rather than copying a higher training amount from the resource.
Control and recovery
1 × 5
What it trainsTrains absorbing short-distance speed and finishing balanced.
On level ground, take two moderate steps and brake by bending ankles, knees and hips. Hold a stable posture and walk back to reset.
Technique cueThis is two-step braking without jumping or maximum running speed.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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General braking reference: here, take only two moderate steps and stop steadily.
Control and recovery
1 × 5
What it trainsTrains calf endurance through a stationary heel-raise hold.
Raise your heels with stable support and hold a comfortable position for a few seconds. Lower slowly.
Technique cueFinish before you start losing ankle stability.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Control and recovery
1 × 5
What it trainsTrains a first lateral response step and controlled stop.
From an athletic stance, take one short lateral step and stop steadily. Use your own or a partner's signal to choose the side.
Technique cueKeep knees following feet; this is a step rather than a jump.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Lateral movement reference: take only one short step and stop on cue without crossing your feet.
Control and recovery
1 × 5
What it trainsGently stretches the calf with stable support.
Place your hands on a wall and step one foot back. Keep your back heel on the floor and gently bend your front knee until you feel a light stretch. Switch sides.
Technique cueBreathe normally and hold without bouncing.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Control and recovery
1 × 5
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
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The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Start with two weekly sessions or fewer according to sporting load. Improve control before adding reps. If combining with strength, perform plyometrics after warming up and before strength; separate days are also possible.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Nine blocks of coordination, direction changes and set-foot shooting. Partners can alternate shooting, rebounding and guiding. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentTwo balls, Five cones, Basket and Sideways space
View full workoutCombines individual fundamentals with simple two-on-one decisions. Alternate roles and explain which space you saw. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBalls, Five cones, Basket and Half court
View full workoutTen strength movements for basketball conditioning. No jumps: use this on a separate day from plyometrics. If combining both blocks, jump while fresh before this strength session.
EquipmentClosed backpack, Dumbbell, Miniband, Fixed table, Support and Exercise mat
View full workout
