| Session 1 / 4 | | | | |
| | | | | | |
| | Exercise | No / Sets | Rest intervals | Observe | Speed |
| 1 | Pop-ups | 3 | 2 mins | Upright body, leg swith after take off, full leg extension take off leg, full swing of free knee | 50% |
| 2 | Pop-ups over hurdles | 3 to 6 | 2 mins | Start hurdle low then up a click every time repeated OK | 50-60% |
| 3 | Cartoon jumps | 2 x 3 | 2 mins, 3 mins | Fun. Full swing of free knee, reach with free knee, body upright throughout | 75% |
| | rest | 1 | 15 mins | Walk around - no sitting, yes to drinking fluids | |
| 4 | Run throughs | 1 x 3 | 2 mins | No take off, consistent first 6 steps, upright running without slowing into the board | 80-90% |
| | | | | |
| Session 2 / 4 | | | | |
| | | | | | |
| | Exercise | No / Sets | Rest intervals | Observe | Speed |
| 1 | Jump off 6 steps | 1 x 3 | 2 mins | No landing, observe take off for t/off leg action | 60-70% |
| 2 | Jump off 8 steps | 1 x 3 | 2 mins | Slight increase in speed, observe free knee swing through, chek for full extension of t/off leg & ankle | 75% |
| 3 | Jump off 12 steps | 1 x 3 | 2 mins | Land the jump, observe all previous points | 80% |
| | rest | 1 | 5 mins | Walk around - no sitting, yes to drinking fluids | |
| 4 | Jump off 16 steps | 1 x 3 | 2 mins | Can 12 step be repeated and does knee collapse on take off. Is same height achieved? Is the run-up pattern maintained. | 80-90% |
| | | | | |
| Session 3 / 4 | | | | |
| | | | | | |
| | Exercise | No / Sets | Rest intervals | Observe | Speed |
| 1 | Depth landings | 6 @ 1 m | 1 min | no collapse of knees, no outwards or inward movement of knees on landing | n/a |
| 2 | Run through hurdles | 6 x 10h | 1 min | High knees, no sitting, use of arms, knee drives downwards through shin | 75-95% |
| 3 | Quick feet | 6 x 8c | 1 min | Move feet quickly. Coordination. Always have feet facing front | 95-100% |
| | rest | 1 | 5 mins | Walk around - no sitting, yes to drinking fluids | |
| 4 | Ankle circuit | 4 x 4 x 8c | 2 mins | 4 exercises - double foot; weak foot; strong foot; bound to side & hold. The 4 exercises are done in this order around and back through 8 cones, then repeated a further three times | n/a |
| | | | | |
| Session 4 / 4 | | | | |
| | | | | | |
| | Exercise | No / Sets | Rest intervals | Observe | Speed |
| 1 | Bounding | 4 x 5 bounds | 1 min | grass - each time mark how far and try to get further each set | n/a |
| 2 | Hop bounds | 3 x 5 each foot | 1 min | 5 hops and into pit | n/a |
| 3 | RR - LL | 3 x 2 | 1 min | 3 goes and into pit | n/a |
| | rest | 1 | 5 mins | Walk around - no sitting, yes to drinking fluids | |
| 4 | RR - L | 6 x 1 | 2 mins | into pit | n/a |
