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Striker · Power

Striker Power

Prime lower-body power, trunk control and sharp take-off mechanics for final-third actions.

Position focusStriker
GoalPower
Duration50 min
EnvironmentGym or open space
Session overview

5 phases · 11 prescribed exercise blocks · designed for a controlled power focus.

Session structure

Follow each phase in order.

Exercise links open their full instructions in the ScoreDive Exercise Explorer.

  1. 1

    Phase 1 · 2 movements

    Warm-Up

    Prepare hips, trunk and landing positions.

    1Dead Bug2 mintimedRest 30 sec2Low Glute Bridge On Floor2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Power

    Produce force quickly with clean mechanics.

    1Jump Squat4 sets4 repsRest 75 sec2Barbell Jump Squat3 sets4 repsRest 90 sec3Clap Push Up3 sets5 repsRest 75 sec
  3. 3

    Phase 3 · 2 movements

    Main Strength

    Support repeatable force through squat and hinge patterns.

    1Barbell Full Squat3 sets5 repsRest 90 sec2Barbell Romanian Deadlift3 sets5 repsRest 90 sec
  4. 4

    Phase 4 · 2 movements

    Accessory

    Build controlled calf and adductor capacity.

    1Barbell Floor Calf Raise3 sets10 repsRest 60 sec2Side Plank Hip Adduction2 sets8 / sideRest 45 sec
  5. 5

    Phase 5 · 2 movements

    Cool Down

    Finish with simple lower-body mobility.

    1Assisted Lying Glutes Stretch90 sec / sidetimedRest As needed2Assisted Lying Calves Stretch90 sec / sidetimedRest As needed

Equipment needed

Based on this plan

assistedbarbellbody weight

Plan notes

Use good judgement

  • • Land quietly, reset, then attack the next repetition.
  • • Keep the strongest effort for the earliest power sets.

Explore every exercise in this plan

Review the movements, prescriptions and coaching notes for this session.

Explore Plan Exercises