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In-Season Maintenance

Minimal volume to maintain power during competition. Use 1-2x per week during season.

General Intermediate
Exercises

6

Total Foot Contacts

176

Safe Volume

Exercises

1
Depth Jumps Advanced

Quadriceps, Glutes

Sets 2
Reps 4
Rest 1m
Contacts 16
2
Ankle Hops Beginner

Calves

Sets 2
Reps 12
Rest 1m
Contacts 48
3
Sprint Bounding Intermediate

Glutes, Hamstrings

Sets 2
Reps 8
Rest 1m
Contacts 32
4
Skater Jumps Intermediate

Glute Medius, Quadriceps

Sets 2
Reps 6
Rest 1m
Contacts 24
5
Squat Jumps Beginner

Quadriceps, Glutes

Sets 2
Reps 6
Rest 1m
Contacts 24
6
Medicine Ball Chest Pass Intermediate

Chest, Triceps

Sets 2
Reps 8
Rest 1m
Contacts 32