“How to Use”

1. Enter the athlete’s age and height.
2. Choose performance level (Beginner, Intermediate, Elite).
3. Select a training goal:
   • Concentric/Starting Power (stick landings)
   • Acceleration/Horizontal Projection
   • MaxV/Vertical Projection (bounce, low ground contact)
   • Elastic Focused (pogo between hurdles)
   • Sideways (lateral supplement)
4. Set readiness (plyometric experience) and indicate any knee/patellar tendon concern.
5. Review the recommended hurdle height, spacing, number of hurdles, and sets.
6. Click Copy setup text to save/share the setup.

Notes + safety

• Treat the output as a starting point, adjust based on bounce quality, posture, and ground contact speed.
• Stop sets before rhythm and stiffness drop.
• If knee pain is present, lower height, reduce total contacts, and prioritize gradual progression and isometric supports.

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