App
Plyometrics
Explosive power and cardio conditioning for the court. Free forever unlocks 2 moves — soft upsell for the full library. Impact loading — read the Disclaimer before training. Warm up first; progress volume gradually.
Box Jumps
Explosive hip extension onto a stable box. Builds jump height and teaches soft, athletic landings that transfer to the court.
Jump Rope
Classic rope work for bounce, rhythm, and aerobic base. Easy to progress with intervals or footwork patterns.
Lateral Bounds
Single-leg side-to-side bounds that mimic defensive slides and first-step cuts. Emphasize stick landings before speeding up.
Burpees
Down-to-up power and conditioning in one move. Keep quality high — chest to floor, full extension on the jump.
Tuck Jumps
Quick ground contact with knees driving toward the chest. Great for reactive vertical and finishing bounce.
High Knees
March or sprint-in-place with aggressive knee drive. Warms the engine and reinforces upright sprint posture.
Butt Kicks
A quick running-in-place drill that raises heart rate and reinforces a fast, compact recovery under the hips.
Broad Jumps
Standing long jumps for horizontal force — the same pattern behind first-step acceleration and closeouts.
Shuttle Runs
Short sprints with hard stops and turns. Court-specific engine work that sharpens deceleration and re-acceleration.
Mountain Climbers → Plank
Sharp mountain climbers into a solid high plank hold — a quick engine finisher that keeps the core braced for court work.