Sport-specific roadmaps

Pick your sport, follow a proven path

Tailored priorities for Football, Basketball, Tennis, and Running. Each section links to programs, events, and community posts so you can go deep.

Football

Acceleration, change of direction, and repeat sprint ability are top priorities.

  • • Acceleration: wicket runs, resisted sprints, first-step plyos
  • • COD: decel ladders, curvilinear runs, mirror drills
  • • Strength: hinge + unilateral work, adductor resilience
  • • Conditioning: RSA intervals, tempo runs with ball

Stack with Power & Speed Lab and attend Live Labs for decel form checks.

Quick links

Basketball

Vertical jump, lateral quickness, and change of pace with low joint stress.

  • • Jump prep: altitude drops, pogo progressions, penultimate drills
  • • Lateral: slide-to-sprint, shuffle rebounds, force-vector hops
  • • Strength: split squat progressions, calf/soleus capacity
  • • Conditioning: court shuttles with HR caps, small-sided games

Use Movement & Mobility for tendon care; layer Live Labs for landing audits.

Cross-links

Tennis

Reactive speed, shoulder durability, and rotational power with court-specific conditioning.

  • • Footwork: split-step timing, crossover to open-stance sprints
  • • Shoulder care: ER/IR balance, scapular control, isometric holds
  • • Rotation: med-ball scoop/shotput, anti-rotation lifts
  • • Conditioning: interval court patterns with racket in-hand

Blend with Power & Speed Lab and track hydration from Hydration Playbook.

Cross-links

Running

Cadence, efficiency, and fueling to avoid bonking. Injury prevention with progressive loading.

  • • Form: cadence targets, midfoot cues, uphill strides
  • • Loading: 10–15% weekly ramp, soft-surface long runs
  • • Fuel: 30–90 g carbs/hr + sodium plan, tested in sessions
  • • Strength: calf-soleus raises, hip stability, isometric prep

Start with Movement & Mobility, use Focus & Recovery for sleep, and join monthly challenges for accountability.

Cross-links