8 × 4s
95% max effort
5 × 6s
120s rest. Full speed.
3 × 5 reps
Step off box, stick landing. Ankle eccentric loading.
4 × 8 reps
+2 reps from week 9
6 × 12s
6 reps vs 5
1 × 600s
Full dynamic protocol
3 × 30s
Bounce on balls of feet. Ankle stiffness.