Latihan kekuatan & plyometrics (2× per minggu) Kekuatan fokus ke kaki, pinggul, core. Contoh program (3 set kecuali ditulis): Squat atau goblet squat 6–8 rep Deadlift (romanian) 6–8 rep Bulgarian split squat 6–8 rep/leg Hip thrust 8–10 rep Plank 3×45–60 detik Plyo: box jumps 3×6, bounding 3×20 m, single-leg hops 3×6/leg Mobility & pencegahan cedera Peregang... https://iconplayy1.online