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 × 5 gentle repetitions per side
Stand beside a firm support and hold it for stability. Move one leg slightly back without leaning your trunk. Return with control and complete the other side.
What you train: Strengthens the glutes through hip extension with a still trunk.
Watch video1 × 6 gentle repetitions
Stand a short distance in front of a wall, facing away, knees slightly bent. Send your hips back to lightly touch the wall as you hinge forward. Push through your feet to stand without moving them.
What you train: Teaches hip-back movement and trunk coordination before loaded hinging.
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.
Date checked:
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.
Official page HTTP 200: title, instructions and public video metadata, including 74 s duration, checked. No verified public iframe URL is offered; the original link is retained. Full playback and audio not observed.
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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.
Date checked:
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 trainsCoordinates vertical push-off and a stable, cushioned landing.
Briefly bend hips and knees and jump low. Land softly on both feet; hold two seconds before resetting.
Technique cueFinish each jump completely still; prioritise control over height.
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.
Date checked:
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.
Date checked:
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.
Date checked:
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.
Date checked:
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.
Date checked:
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.
Date checked:
The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
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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 to learn dribbling, footwork and close-range shooting. Work slowly and finish each attempt balanced. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBall, Basket and Clear court; Guide for signals and layup coordination; Stable wall for supplementary exercises
View full workoutTen 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.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen 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.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workout
