Where you stand today on all four tests — recorded on video, broken down on film. Then four weeks of foundational work: sprint biomechanics, jump mechanics, change-of-direction footwork, and full-body strength. Most athletes drop their 40 by 0.1–0.2 seconds in this phase from technique alone, before we even add power. Heel strike, false steps, inefficient arm action — we fix the basics first.

Now we build force. Plyometric progressions: box jumps, broad jumps for distance, depth jumps, lateral bounds. Strength work shifts to explosive: power cleans, jump squats, trap-bar deadlifts. Strength sessions are 3 days a week, never on the same day as max-effort jump work. Vertical and broad jump numbers climb fastest in this phase. The 40-yard time keeps dropping because acceleration depends on the same force production we're training.

Train the test, in the test. Repeated 40 starts. Shuttle reps until the footwork is automatic. Live timing with a stopwatch or laser. Practice the exact warmup you'll do on test day. Volume drops, intensity peaks. Strength holds at 2 days a week. We start running mock combines to expose mental gaps — the false starts, the slow second jumps, the panic on the shuttle pivot. Fix them now, not on test day.

Final week is built for one thing: showing up at peak. Volume drops hard. One light technical session early in the week, one full activation session two days out, full rest one day out. You walk into the test knowing exactly what to expect. The number you hit on test day should be the number you've been hitting in practice all month. No surprises. No "I felt heavy today." This is the phase most athletes screw up on their own — the structure of the taper matters.