ATHLETIC TRAINING BRANCH

ONLYHOPS

Stronger · Faster · Smarter

OnlyHops builds the body → NX STEP verifies basketball value

Run OnlyHops Test

OnlyHops training space

Train, test, recover, and retest from your own WRLD. No SLIXZYWRLD founder Steward is assigned to this surface.

PHYSICAL DEVELOPMENTTAKE OFF · LAND WELL · BE READY AGAIN

YOUR TRAINING SPACE

Jumping higher is only part of the job.

Your Steward helps you build force, move cleanly, land under control, recover, and repeat explosive actions. It stays with the training process instead of judging one highlight. NX STEP separately reads what your physical development means for basketball.

Training feedback is not medical clearance

THE UNIVERSAL PROGRAM

8 Weeks or 12 Weeks. Week 0 Decides the Dose.

Start with Week 0. The baseline looks at movement, jumping, speed, landing and repeatable output, then the program adjusts what you train and when you are ready to progress. Retesting shows what actually changed. NX STEP separately evaluates basketball performance.

60

Min Week 0

5

Tracks

21

Training Areas

ONLYHOPS · START → TEST → TRAIN → RETEST

Build your program from how you actually move and perform.

Start with registration, complete Week 0, record a repeatable baseline, then track progress as training continues. Your baseline is a starting point for your own development—not a ranking against other athletes.

YOUR ONLYHOPS PROGRAM

One athlete. One continuous training record.

Registration gives your starting context. Week 0 helps set the training emphasis. The baseline records where you are starting, weekly check-ins track development, and later retests show what changed under the same test conditions.

Week-0 confirmation

program

—

latest week

—

latest grade

Retest state

Baseline not yet recorded

WHAT THIS MEANS

OnlyHops tracks physical training and progress. Your NX STEP basketball evaluation is separate.

60-MINUTE BASELINE

Use the same test order now and at every retest.

This baseline records jumping, movement, landing, speed and repeatability so future retests can show what changed. It is a comparison to your own starting point, not a ranking against other athletes.

HOW THIS TEST IS BEING RECORDED

Self-entry preparation

A coach-run test can record observed landing checks. Self-entry can still save measurements and preparation notes.

60-minute run sheet · same order every retest

0:00A · Intake & measureSafety confirm · height · weight · standing reach · goal statement6m
0:06B · Movement screensDorsiflexion · hip · single-leg / Y-balance10m
0:16C · Warm-upStandardized · identical every retest8m
0:24D · Jump batterySJ · CMJ · approach · drop jump · landing video18m
0:42E · Speed & COD10-yard sprint · lane agility8m
0:50F · Repeatable output10 maximal CMJs · deliberately fatiguing · last6m
0:56G · DebriefSoreness · jumper read · emphasis · retest date4m

LOCAL SESSION CLOCK · 60:00

not evidence

00:00

Block A · Intake & measure

06:00 left in block

Safety confirm · height · weight · standing reach · athlete goal

A

0:00

B

6:00

C

16:00

D

24:00

E

42:00

F

50:00

G

56:00

TEST RUNNER

A–B · Measure + screens

1/6

Use these steps to move through the test in the same order each time.

A–B · Intake measure + movement screens

Screen preview · dorsiflexion asymmetry — cm · Y-balance anterior asymmetry — cm · screen block not yet confirmed complete

C · Standardized test conditions

Retests are most useful when the order, warm-up, CMJ method, sprint timing, surface and overall setup stay consistent.

D · Jump battery · three attempts each
Squat jump · SJ
in
in
in

best — · mean —

Countermovement jump · CMJ
in
in
in

best — · mean —

Approach jump · CMJA
in
in
in

best — · mean —

Drop jump · 40 cm preferred
Approach minus CMJ gap: — in · CMJ vs SJ difference: —%. Use this relationship as context for the jumper read, not as a precise prescription by itself.
Landing check

Entered criteria: not assessed. A coach should observe landing quality before harder plyometric work is progressed.

E–F · Speed, COD & repeatable output
10-yard sprint · two attempts
Lane agility · two attempts
10 consecutive maximal CMJs · repeatable output block
G · Debrief, read & current quote

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ONLYHOPS TRAINING PLAN

Your training week, progression and session flow.

The assessment can change what gets emphasized and how quickly harder work is introduced. Week 0, coaching, equipment, schedule and current limitations all affect how the plan is used for an individual athlete.

Current training status

BUILD FOUNDATION

Mobility, balance, control, landing and lower-intensity work can continue. Harder reactive, repeated-jump and contrast work stays on hold until movement and landing are ready.

PROGRAM LENGTH

Week-0 confirmation required

OnlyHops supports both 8-week and 12-week programs. Choose a length above or confirm the better fit after Week 0.

PROGRESSION MAP

8 weeks

Week 0 → Unlock → Connect → Load & Explode → Explode & Repeat.

12 weeks

Week 0 → Unlock → Connect → Convert → Repeat → Transfer → Deload → Prove.

NON-NEGOTIABLE SESSION RULES

Movement before bounce.
Landing quality comes before harder jumping work.
Strength supports elasticity; it does not lead.
End the set when mechanics break down.
Contrast, repeated jumps and reactive work are earned through readiness and quality.
Baseline → retest → video → data. Repeatability matters as much as a single peak.

UNIVERSAL 7-DAY TRAINING WEEK

6 sessions + 1 recovery day

SESSION

Move through the blocks one at a time. Checkmarks help you keep your place during this session.

Warm-up

Dynamic warm-up sequence

Prepare; do not fatigue.

8–12 min

Mobility

Ankle rocks · 90-90 switches · hip airplanes · hamstring floss · couch stretch · thoracic rotations · deep squat hold

Move through range; do not force pain.

2 rounds

Spine + Back

Back decompression hang · cat-cow · thoracic openers

Lengthen and breathe.

3 × 20–30 sec / 2 sets

Balance

Single-leg stand + reach · split-stance holds

Quiet foot; soft knee.

3 × 30 sec / side

Core

Dead bug · bird dog · hollow hold

Ribs down; controlled pelvis.

3 sets

Foot / Ankle

Toe walks · heel walks · forefoot-pressure drill

Feel the floor.

2–3 sets

Cooldown

Static stretch + breathing

Down-regulate.

6–10 min

Exercise choice, volume, intensity, substitutions and progression can change with training level, schedule, equipment, coaching, pain or restrictions. OnlyHops develops physical preparation; NX STEP separately evaluates basketball function.

FIVE TRACKS

Train the Whole Athlete

The five tracks organize the work so strength, movement, elasticity, readiness and repeatability develop together.

Start With Week 0

Register, complete the Week-0 intake, run the 60-minute baseline, then train from what the assessment actually shows. Track the week, adjust when needed, and retest to see what improved.

Open OnlyHops Assessment
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