Training Rules
5 rules (3 hard, 2 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Priority
Gym work supports court time and must not replace a game or practice
Basketball skill, timing and game fitness are built on the court
Volume
Maximum foot contacts in one plyometric session
Landing load drives patellar tendon stress; NSCA contact guidance caps a session by training age
Exception: Low-amplitude pogo and skipping drills count at half value
Recovery
Separate high-intensity plyometric sessions by at least 48 hours
Tendons and the nervous system need time to recover between intensive jumping exposures
Balance
Train both legs with equal single-leg volume and lead with the weaker side
Side-to-side asymmetry is common in jumpers and is linked to knee and ankle injury risk
Exception: A side under injury management follows its rehab plan
Technique
Stop jump and cutting work when landing or plant quality drops
Power and agility training depend on crisp repetitions, not accumulated fatigue