Foundation phase of programming focusing on stability, control, and efficient movement mechanics. This block is personalized to accommodate the athlete's age and injury history, ensuring foundational strength is built safely and effectively.

The second phase of programming designed to improve speed and agility. Training intensity and drill selection will be adjusted based on the athlete’s level of play and competition schedule to prevent overtraining and optimize peak performance periods.

The final phase and also an advanced block that emphasizing explosive power and peak conditioning. This phase includes sport-specific exercises tailored to the athlete's current competitive demands, focusing on both performance enhancement and injury prevention strategies.