Depth Jump: The Eccentric You’ve Been Avoiding
The depth jump trains the stretch-shortening cycle — stepping off a box, landing, then immediately jumping. The highest-demand plyometric in the T3 jump progression.
Broad Jump: Horizontal Power
The broad jump trains horizontal explosive power — the jump direction that matters most for sprinting, skating, and most athletic movement. T2 alongside box jump work.
Single-Leg Jump: Unilateral Power and Landing Control
Single-leg jumping — taking off and landing on one foot — is T3 and one of the highest-injury-risk movements in jumping training when done without proper preparation.
Tuck Jump: Air Awareness and Maximum Height
The tuck jump trains maximum vertical height with knee-tuck at peak — building air awareness, hip flexor power, and the aerial body control that advanced jump skills require.
Plyo Push-Up: Explosive Power Through the Hands
The plyo push-up applies explosive power training to the upper body — the push-up equivalent of a box jump. T3 and the entry point for clapping push-ups and upper body power expression.
Hip 90/90: The Mobility Reset You Do Every Day
Hip 90/90 is the most effective hip mobility drill in the progression — two joints, both planes, active and passive. You do it every day.
Deep Squat Loaded Stretch: Loading the Bottom
The loaded deep squat stretch takes the passive hold from T1 and adds light load — driving adaptation through the ankles, hips, and thoracic spine simultaneously.
Couch Stretch: Reverse the Desk Sentence
The couch stretch targets hip flexor and quad length — the tissues most chronically shortened by sitting. T1 daily mobility drill with direct transfer to every squat and hinge in the progression.
Pancake Stretch: The Adductor Investment
The pancake stretch trains wide-stance forward fold — the adductor and hamstring flexibility that feeds the Cossack squat, L-sit width, and floor work in the flow series.
Thoracic Rotation: Open the Upper Back
Thoracic rotation mobility feeds into every push, pull, balance, and handstand movement in the progression. Here's the daily practice that opens the upper back.