Plyometrics / Explosive Power & Deceleration Drills

Before you start

• Set up a Bosu ball / balance dome on a stable surface or exercise mat in the gym/studio.
• Remove footwear to ensure direct foot contact and feedback.

Movement sequence

1. Step onto the Bosu ball / balance dome barefoot.
2. Stand on the dome, focusing entirely on making the ankle work rather than shifting the whole body.
3. Engage and work the brain and ankle to build stability and activate the glutes.

Key points

• Ensure the ankle is actively working to maintain balance.
• Keep the focus on ankle stability and glute activation without over-complicating upper body posture.

Common mistakes

Allowing the entire body to compensate instead of isolating the ankle mechanics. Standing too close or misjudging glute engagement.

Practice notes

Good balance and ankle stability are critical for players who play a high volume of games and need rapid deceleration. Keep movements precise and deliberate.