Court Athlete — Land & Launch
The mandatory movement day. A counted jumping block dosed by ground contacts, a rotational throw, then step-ups, single-leg bridges, band calf work and a bird dog. Ten movements, about seventy minutes.
Estimated session
- Movements 10
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Standing Long Jump WEEKS 1 AND 8 ONLY — skip this slot in weeks 2 through 7. This is the measured jump: two attempts from a standing start, best distance logged in the entry note along with single-leg balance seconds on each leg. Land soft on both feet. Its four landings are the only rebound permitted in weeks 1 and 2. 2 × 1 · rest 2 min | 2 | 1 | 2 min |
| 02 | Lateral Bound Frontal plane, the first drill to enter. Push off the outside leg, land quietly on the other, hold the landing for a beat before returning. Reps are total contacts, not per side. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 03 | Single-Leg Lateral Hop The deceleration drill. Hop sideways over a low marker on one leg and absorb the landing without the knee falling in. Reps are contacts per side; land, then rebound only when the week says to. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 04 | One-Arm Medicine Ball Slam The rotational slot, and the only one — it enters in week 5. Staggered stance, ball in the hand on the back-leg side, wind up and drive it into the floor in front of you with the hips, not the arm. Reps are per side. No ground contact is produced, so this never counts against the week's budget. No ball: throw the same pattern at full speed with an empty hand. 2 × 6 · rest 2 min | 2 | 6 | 2 min |
| 05 | Alternate Leg Diagonal Bound The diagonal, and the closest thing here to a court cross-step. Cover distance sideways as well as forward and land on a stable single leg. Reps are total contacts. Full intent on every one. 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 06 | Side Hop-Sprint The change-of-direction drill, last to enter. Quick sideways hops over a low marker, then sprint three or four strides out of the final landing. Reps are contacts; the sprint is the point, so do not jog out of it. 2 × 5 · rest 2 min | 2 | 5 | 2 min |
| 07 | Dumbbell Step Ups Knee-height platform, stair or sturdy box. Drive through the whole standing foot, finish tall, lower under control instead of dropping. Reps are per side. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 08 | Single Leg Glute Bridge Drive through the heel, hips level at the top, no arching the low back to fake height. Reps are per side and the last two should be slow. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 09 | Calf Raises - With Bands Band under the toes, hands at shoulder height. Straight knee, full stretch down and a hard squeeze up. This is the second calf exposure of the week and it stays in even on a cut-down session. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 10 | Bird Dog Slow, and the hips do not tip. Reach the opposite arm and leg long rather than high, hold two seconds, come back without rushing. Reps are per side. 2 × 8 · rest 30s | 2 | 8 | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Jumps first, always fresh, never the day after a long match. The set list here is the week-6 peak of eighty contacts; each week's instruction states that week's budget and overrides these numbers. Arithmetic: bound, diagonal and hop-sprint reps are total contacts, single-leg lateral hop reps are contacts per side, a stick landing with no rebound is not a contact, and the rotational slam produces none, so it is never charged. End a set the moment landings get loud — noise is the quality signal. Cones are improvisable. Swaps: step-ups on a stair; no band for calf raises, one dumbbell one leg at a time; no medicine ball, throw at full speed with nothing in the hand.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Court Athlete — Land & Launch template?
Jumps first, always fresh, never the day after a long match. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Court Athlete — Land & Launch, and how long does it take?
Court Athlete — Land & Launch runs 10 movements and about 22 working sets, roughly 72 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Land & Launch version different?
Court Athlete — Land & Launch is the land & launch cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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