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Winger · Power

Winger Power

A fast, quality-led power session for wide players working on acceleration and explosive intent.

Position focusWinger
GoalPower
Duration48 min
EnvironmentGym or open space
Session overview

5 phases · 10 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 landing positions and trunk stiffness.

    1Dead Bug2 mintimedRest 30 sec2Glute Bridge March2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Power

    Explosive lower-body actions with full intent.

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

    Phase 3 · 2 movements

    Strength Support

    Reinforce unilateral drive and calf stiffness.

    1Band Single Leg Split Squat3 sets6 / sideRest 60 sec2Barbell Floor Calf Raise3 sets8 repsRest 60 sec
  4. 4

    Phase 4 · 1 movements

    Accessory

    Add controlled adductor support.

    1Side Plank Hip Adduction2 sets8 / sideRest 45 sec
  5. 5

    Phase 5 · 2 movements

    Cool Down

    Finish with easy lower-body mobility.

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

Equipment needed

Based on this plan

assistedbandbarbellbody weight

Plan notes

Use good judgement

  • • End a set if jump height or landing quality drops.
  • • Explosive work benefits from full, unrushed recovery.

Explore every exercise in this plan

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

Explore Plan Exercises