Training
Blocks built for consistency.
These are example program structures (placeholders) meant to feel real: intent first, workload clear, recovery respected.
Explosive approach
Jump quality, rhythm, and landing control.
- • 2×/week plyo density
- • 1×/week power lifts
- • 1×/week mobility + tissue
Serve pressure
Repeatable routines and target discipline.
- • Zone ladder (accuracy)
- • Tempo under fatigue
- • Video cue review
First contact
Platform stability and read timing.
- • Float serve tracking
- • Seam responsibility
- • One-touch constraint drills
Example microcycle
Week structure (placeholder)
Designed to be edited per athlete
| Day | Primary intent | Notes |
|---|---|---|
| Mon | Power + tempo | Low volume, high quality jumps |
| Tue | Skill density | Serve targets + first contact constraints |
| Wed | Recovery | Mobility, tissue, breath, walk |
| Thu | Game-like reps | Rotation sequences, intentional stoppages |
| Fri | Sharpness | Short session, high intent |
Drill library
Constraints over chaos.
Each drill includes a single measurable constraint. If the constraint is met, the rep counts. If not, it doesn’t.
Session notes
Small details, stored.
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