OFF-SEASON PROGRAM

This is the full off-season program for high school, college and pro players. This manual guides you through a 10 week off-season speed, strength, skill and fitness progression with a calendar view outlining what to do each day. 

This manual includes:

  • Progressions from quick feet patterns to explosive agility
  • Body weight, dumbbell and barbell strength exercises
  • Medicine ball training for dynamic power
  • Ball control programs to build confidence and creativity
  • Passing workouts to control touches, turns and precision
  • Skill combinations from single player to multiplayer drills
  • Fitness progressions for aerobic base and repeated speed

This program is broken down into 4 phases, starting with the bottom 5 modules in the RISE app (Passing, Ball Control, Quickness, Speed-Strength and General Strength). In phase 2 and 3 of the program the program progresses to more dynamic strength, power and agility on the strength side, and quick, creative combinations with the ball on the skill side. Then in phase 4 we back things off a bit and focus on recovering and fine tuning key skills before the pre-season practices start.

Click the link below to download the program:

Download the Off-Season Manual (PDF)

Download the Fitness Manual (PDF)

 


 


PASSING & FIRST TOUCH PROGRAM

This guided program will take you through the Passing and Passing Combos programs in the RISE app, using the first few phases and supplemental workouts to build confidence in your ability to hit targets, turn and open up with control and precision.

This manual includes:

  • On & off ball quickness patterns for footwork & body control
  • Rhythmic passing patterns to confident with the ball
  • Opening up progressions to control your first touch
  • Off ball patterns to create angles for attacking passes
  • Quick footwork patterns off the pass to turn & create space
  • Multi-wall, or multi-player passing combinations
  • Fitness circuits blending passing, agility and touch control

This program is broken down into 3 phases, starting with confident control in rhythmic passing and first touch, then building into combination passing and angled targets, then finishes with creative combinations, turn and quick repositioning techniques to get out of tight spaces with control and precision.

Click the link below to download the program:

Download the Passing & First Touch (PDF)


 


SKILL & QUICKNESS PROGRAM

This 6 week skill program is designed to improve every aspect of ball mastery from passing and first touch work, to creative touches and dynamic ball control. This program can used during the season or in the off season—complete with a calendar view that outlines what to do each day based on your desired time commitment.

This manual includes:

  • Quickness workouts that enhance the speed and control of every touch
  • Footwork drills that give you confidence with all surfaces of the foot
  • Passing drills that are designed to improve your first touch and accuracy
  • Passing combination workouts that incorporate movement on & off the ball
  • Dynamic skill workouts to improve your ability to attack with creativity

This program utilizes a combination of all three Phases and multiple Supplemental workouts, giving players the ability to work through the program in a progressive manner. After building a strong foundation of footwork, passing, and quickness in the first few weeks, players will move on to the more advanced workouts that blend all  aspects of training as they continue their journey towards ball mastery.

Click the link below to download the program:

Download the Skill & Quickness Program (PDF)


 


10 WEEK SPEED-STRENGTH PROGRAM

This is the full program for high school, college and pro players. This manual guides you through a 10 week program for speed, strength and agility with a calendar view outlining what to do each day. 

This manual includes:

  • Progressions from quick feet patterns to explosive agility
  • Body weight, dumbbell and barbell strength exercises
  • Medicine ball training for dynamic power
  • Plyometric power programs for explosive bursts
  • Speed programs for quick starts and dynamic acceleration
  • Progressive phases to challenge each player at their level
  • Supplemental programs to add variety

This program is broken down into 2 week training blocks, starting with the bottom right modules in the RISE app (Quickness, Speed-Strength and General Strength). Every 2 weeks the program the program progresses to more dynamic strength, power, agility and speed workouts, mixing in supplemental workouts to broaden your foundation and add variety. This challenging program uses a mix of dumbbells, medicine balls, boxes or stairs and open space speed, agility and quickness drills to take your game to the next level.

Click the link below to download the program:

Download the SPEED & STRENGTH Manual (PDF)