Phase 5: Power

Question 1

Flexibility

Answer 1

Reps: 10-15
Sets: 1-2
Tempo: Controlled
Frequency: 3-7 times/wk
Exc. selection: SMR and dynamics 3-10 exc.

Question 2

Core

Answer 2

Reps: 8-12
Sets: 2-3
Tempo: x/x/x
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 0-2 core-power

Question 3

Balance

Answer 3

Reps: 8-12
Sets: 2-3
Tempo: Controlled
Rest: 0-60 sec
Frequency: 2-4 times/wk
Exc. selection: 0-2 balance- power

Question 4

Plyometric

Answer 4

Reps: 8-12
Sets: 2-3
Tempo: x/x/x
Rest: 0-60 sec 
Frequency: 2-4 times/wk
Exc. selection: 0-2 plyometric-power

Question 5

SAQ

Answer 5

Reps: 3-5
Sets: 3-5
Tempo: x/x/x
Rest: 0-90 sec
Frequency: 2-4 times/wk
Exc. selection: 6-10 drills allowing maximal horizontal inertia and unpredictability

Question 6

Resistance

Answer 6

Reps: 1-5 (S), 8-10 (P)
Sets: 3-5
Tempo: x/x/x
Intensity: 85-100% (S), up to 10% BW or 30-45% 1RM (P)
Rest: 1-2 min between pairs, 3-5 min between circuits
Frequency: 2-4 times/wk
Exc. selection: 1 strength superset w/ 1 power

Question 7

Core-power exercises

Answer 7

Rotation chest pass, Ball med ball pullover throw, Front med ball oblique throw, Soccer throw

Question 8

Balance-power exercises

Answer 8

Multiplanar hop, multiplayer single-leg hop-up, Multiplanar single-leg box hop-down

Question 9

Plyometric-power exercises

Answer 9

Ice skaters, Single-leg power step up, Proprioceptive plyometrics

Question 10

SAQ power exercises

Answer 10

Modified box drill, Partner mirror drill, and timed drills

Question 11

Resistance power exercises

Answer 11

Two-arm push press, Barbell clean, Two-arm med ball chest pass, Rotation chest pass, Med ball pullover throw, Soccer throw, Front med ball oblique throw, etc