Pogos (Ankle Hops)
Small, quick jumps using mostly ankles. Think "springy," not high.
Wednesday — Power, Core & Recovery
Low fatigue
Box / Vertical Jumps
Jump explosively with controlled landings.
"Jump fast, land quiet."
Dumbbell Jump Shrugs
Light dumbbell, jump fast while shrugging shoulders.
Rotational Medicine Ball Throws
From a kneeling position, rotate torso and throw sideways.
Pallof Press
Stand sideways to cable or band, press arms straight out without rotating.
"Don't let my body twist."
Planks
Hold plank.
Strap Traction / Hanging
Light bodyweight traction to unload spine. No swinging.