This is the "top end." Vertical jumps, sprinting, and rapid change of direction. 2. The Four Pillars of Programming

Many teams work hard in the off-season and stop lifting when the season starts. This leads to late-season injuries.

S&C isn't just lifting. You must match the conditioning to the sport’s demands:

Examples: Romanian Deadlifts (RDLs), Nordic Hamstring Curls, Kettlebell Swings.

Why: Team sports are often played on one leg (running/cutting); unilateral strength is non-negotiable.