1. Hip Thrusts (barbell or banded) Maximizes horizontal hip extension which directly carries over to the final phase of takeoff. Stronger hip lockout = higher impulse 2. Back Squats (deep or parallel) Loads the glutes heavily in deep hip flexion, increasing force production through the entire concentric phase. Also can improve rate of force development (RFD) when trained explosively (pin squats, 25-35%1RM seated squats etc..) 3. Bulgarian Split Squats Improves single leg glute force and stability and increases net force output 4. Romanian Deadlifts (RDLs) Strengthens the hip hinge pattern and glute contribution during eccentric loading. Better eccentric strength = more elastic energy stored before takeoff!

What program is best for someone that plays matches 2-3 times a week all year and doesn't have an off season?

From a performance perspective, there is STRONG evidence showing that 2–3 training sessions per week is an effective frequency for most athletes, especially when balancing training stimulus and recovery. Believe it or not, I’m currently only training twice per week. When you train, you’re not just stressing your muscles and tendons, you’re also taxing your central nervous system (CNS). Train too often, and you increase the risk of CNS overload, which presents lethargy, poor performance, and persistent fatigue! YOU CANT IMPROVE WITH A COOKED CNS Balance and intent are key!

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https://pubmed.ncbi.nlm.nih.gov/28497285/ Jump performance doesn’t improve the same way from plyometrics and weight training! What they founding this study: - Plyometric training improved jump performance primarily through muscle tendon unit (MTU) mechanical changes - Weight training increased muscle strength and hypertrophy, BUT had less transfer to jump performance. - The differentiator was tendon stiffness and elastic energy utilization! Athletes who ONLY lift often get strong but stay slow off the ground When it comes to exercises like calf raises, just know that you don’t jump higher because your calves get bigger, you jump higher because your Achilles / ankle system improved at returning force faster! Plyometric and weight training do not improve vert the same way. Plyos improve jumping mainly through muscle tendon unit (MTU) mechanical changes, while weight training increases strength with less direct transfer to jump performance. The key difference is Achilles tendon stiffness and elastic energy return. Build strength to raise your force ceiling, then use plyometrics and fast ground contact movements to use that force quickly.