1. Lower Body Power & Force Production (Weight Room)
Exercise: Trap Bar Deadlifts
Goal: Explosive force and posterior chain strength.
Exercise: Back Squats (or Safety Bar Squats)
Goal: Overall lower body and core strength.
Exercise: Barbell Hip Thrusts
Goal: Direct glute power development.
Exercise: Bulgarian Split Squats (Dumbbell/Barbell)
Goal: Correcting strength imbalances and single-leg strength.
Exercise: Step-Ups (Weighted)
Goal: Reinforces hip and knee drive.
2. Bodyweight Mastery & Core Strength
Exercise: Medicine Ball Rotational Throws
Goal: Dynamic rotational power and anti-rotation stability.
Exercise: Hanging Leg Raises / L-Sits
Goal: Hip flexor strength and static core endurance.
Exercise: Plank Variations (Saw, Side, Weighted)
Goal: Static strength for torso stability.
Exercise: Pall of Press
Goal: Anti-rotation strength, preventing wasted lateral motion.
Exercise: Glute Bridges / Single-Leg Glute Bridges
Goal: Glute activation and lower back support.
3. Skill Work & Plyometrics
Exercise: Pogo Jumps (All Variations)
Goal: Enhances ankle stiffness and elastic response.
Exercise: Hurdle Hops (Consecutive)
Goal: Trains quick, powerful ground contact (elasticity).
Exercise: Standing Broad Jumps / Triple Broad Jumps
Goal: Measures horizontal power and elastic strength.
Exercise: Hill Sprints (Short, Steep)
Goal: Resisted acceleration, improving force while limiting maximal speed risk.
Sample Off-Season Weekly Structure The week alternates high-intensity days with recovery or low-intensity work.
Monday: Max Force/Acceleration
Focus: Weight Room (Heavy Lifts) and short, full-recovery Acceleration Drills.
Tuesday: Extensive Tempo/Active Recovery
Focus: Moderate distance runs (e.g., 8-10 x 100m) at 70% effort with short, walk-back recovery.
Wednesday: Plyometrics/Body weight Mastery
Focus: Low-volume, high-intensity jumps and a circuit of body weight strength/core exercises.
Thursday: Rest
Focus: Complete physical and mental recovery.
Friday: Speed/Skill Development
Focus: Low-volume, maximal-speed work (Fly-ins) and Hill Sprints for force/drive.
Saturday: General Strength/Conditioning
Focus: Low-impact cross-training (Cycling/Swimming) or a general strength circuit (e.g., Kettle bell work).
Sunday: Rest/Mobility
Focus: Mandatory Rest or dedicated mobility work (Yoga, Foam Rolling).