Kayros Method - Block 1

The Kayros "Formula 1" Primer
Perform this 8-minute circuit before every session (Gym or Field). This is non-negotiable for fixing your mechanics.

Seated Arm Swings: 3 x 30 seconds (Sit tall on floor; "Pocket to Chin"; do not cross midline).

Pogo Jumps: 2 x 20 reps (Ankle stiffness; stay light on your toes).

Band Pull-Aparts (Iso-Hold): 3 x 15 reps (Hold for 2s at the chest to stabilize the shoulder).

Adductor Rock-backs: 10 reps/side (Groin health for soccer).

Snap-Downs: 10 reps (Instant neural "on" switch).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lower Density

Monday: Lower Body Force

Falling Starts

10m Sprint

30m Sprint

Nordic Curl

Tuesday: AM

Upper Density

Tuesday: UB Mass&Stability PM

Flow Yoga

Wed: Rec/Soccer

Total Density

Thu: Total Body Power & Brakes

Ball Work

Figure 8-Sprints

5-10-5 COD Drill

Wicket Runs

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