The Foundation
Build the Tendons. Lose the Strap.
A 10-minute, 3×/week home protocol that builds the patellar tendon and makes the knee strap optional. Built for female high school basketball.
8 exercises · 10 min · 3× / weekAO Hoops — Free Resources
Free Guides
Coaching-grade protocols, free to read online or download as a printable PDF. No email, no catch — built for jumping athletes and the parents and coaches around them.
The Ignition
Your Pre-Game Activation Protocol
A three-phase pre-game warm-up — Activate, Prime, Ignite. Bodyweight, any space, and scalable from 5 to 17 minutes depending on your game-day schedule.
3 phases · 5–17 min · bodyweightReady for the full system?
These guides are the on-ramp. The Complete Player Standard builds skills, basketball IQ, and mental performance together — every session.
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