AI Coach

Great goal. Start with three plyometric sessions a week — depth jumps and box jumps — paired with heavy squats and Romanian deadlifts twice a week. Sleep 8+ hours, since that's when the adaptation actually happens. Want me to build you a 6-week jump program?

Done. I'll slot two full recovery days per week with mobility work and light swimming so your joints stay fresh between jump sessions. Check the Smart Schedule tab once it's generated.

Aim for a carb-forward meal 3-4 hours before tip-off — pasta or rice with lean protein — and stop eating anything heavy within 90 minutes of the game. Hydrate steadily through the day rather than chugging water right before.