RIGOREvery position, its own plan.
Offense, defense and specialists, from quarterback to long snapper. Off-season plans run 16 weeks in four phases, from foundation to a taper, on the track that fits you: collegiate, developmental, high school or everyday fitness. The in-season track builds each week around game day.
A throwing plan for every position.
Each position gets its own throwing plan, and age sets the calendar. A throwing log keeps pitch limits and rest and names the next day a pitcher is eligible, and a sore arm gets an alternative day instead of the planned one. The designated hitter and two-way plans build on the first base, starting pitcher and middle infield plans.
Every sport, its own research.
Soccer, basketball, wrestling, volleyball, softball, ice hockey, tennis, track and field, and gymnastics. Every plan runs one of four 16-week off-season tracks or in season, and setup asks only what the sport needs, such as a wrestling style, fastpitch or slow-pitch, or the combined-event format.
An exposure log keeps what practice and games already asked of you, from jumps and landings to pitches, serves and headers. A day with pain logged gets an alternative session instead of the planned one.
Measure speed and power for free.
Time sprints with a stopwatch, a phone app or timing gates, and measure jumps with a jump-and-reach, a mat, an app or a force plate. Log up to five trials. Each series keeps one method, distance and start, so the numbers compare. Every other sport adds a free testing guide of its own.
