The FIT4FLIGHT basketball programstrength & conditioning to jump higher, move faster, avoid injury & improve strength
FIT4FLIGHT
If you want to jump higher, run faster on the court and play pain free basketball then this is the plan for you
You can perform 2 to 4 sessions per week so it fits around your schedule.
A phased program that adjusts around your specific needs.
Specific Jump Testing & Power Profiling
Specific warm-ups & cooldowns for every session
Optional pump and hypertrophy add-ons to use alongside the program as you wish
A Training Guide of 60+ pages of program philosophy, recovery protocols, athlete mentality guide and more
Specific Conditioning sessions designed for an endless engine on the court
How It Works
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01: Select your programme
Choose from our range of rehab and performance options and select the one that best suits your game.
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02: Set up your app profile
Purchase your programme and follow the easy process to set up your account & download the app
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03: Get training
Say Hi to your coach as they set up your programme and get training within 24 hours
The Angry Knee Pain Protocol
Is your athletic performance stalling despite consistent training?
High level performance is rarely about one single exercise. Jumping higher, moving faster, and staying injury free depends on how well you produce force, absorb impact, and repeat efforts under fatigue. When these qualities are not developed together, performance stalls and injury risk rises.
The FIT4FLIGHT program is designed to build explosive power, speed, and resilience through a structured strength and conditioning system. We help you understand exactly where your performance gaps are and what needs to improve so you can jump higher, move more efficiently, and train with confidence.
The goal is simple. Increase vertical jump, improve acceleration and change of direction, and develop the strength and control needed to tolerate high intensity training and competition.
FIT4FLIGHT is a structured four stage progression system built around jump profiling, strength testing, and mobility assessment. Every phase is guided by objective data so progression is earned, not rushed, reducing injury risk while maximising performance gains.
Phase 1 runs for 16 sessions over 4 to 5 weeks and is designed to fit around training and competition. Sessions are programmed at four per week, with flexibility to complete between two and six sessions depending on recovery and in season demands. Before starting, you will complete your athlete profile with progress photos, body composition data, and sync apps or wearable technology, followed by an F4F MOT assessment and Jump and Run Testing session to establish baseline performance data. Sprint and jump work can be completed separately from strength lifts and finishers to manage fatigue when needed.
Track your progress like an elite athlete. The FIT4FUNCTION app gives you real time access to your rehab and training plan, integrates with smart watches and fitness devices, and monitors key performance data as you improve. You get clear feedback, ongoing support, and accountability usually reserved for professional athletes, all in one place, so nothing is left to guesswork.
Phase 2 of the FIT4FLIGHT program focuses on developing the strength and power foundations needed to jump higher, move faster, and tolerate higher training loads. Using the results from your strength and jump testing, this phase targets your individual performance profile, whether that means building maximal strength, increasing force production, or improving how efficiently you convert strength into explosive movement.
Training shifts toward heavier lifts, controlled power work, and progressive jump exposure, all guided by objective data and coach feedback. Every session is designed to close the gap between raw strength and athletic output, setting you up for the higher intensity speed, plyometric, and performance work in the later phases.
You are not left to figure things out on your own. The FIT4FLIGHT program is fully coach led, giving you expert guidance, accountability, and clarity at every stage of training. Your coach reviews your performance data, monitors progress, and adjusts your program as you improve to ensure sessions are effective and safe. Combined with app based tracking and objective testing, this removes guesswork, keeps training consistent, and delivers the structure and support usually reserved for high level and elite athletes.
This pyramid structure ensures progression is earned, not rushed. Every phase builds on the last, allowing athletes to jump higher, move faster, and perform with confidence while reducing injury risk through structured, evidence driven programming. This is complex, individualised periodisation, accessible to all.
Let’s take your rehab to the next level
With The Angry Knee Protocol you will ensure you are never left guessing. The program will adjust around your schedule and your needs. All easily accessible via your bespoke profile on our training app.
START EVERYDAY WITH CLARITY & A PLAN
detailed rehab and S&C programming
Every exercise has a comprehensive coaching video. These videos give you a demonstration of each exercise alongside coaching cues, where you should be feeling the exercise and things to avoid whilst doing the exercise.
progress tracking tools
Stay on track with your progress and see how much progress you’re making. With features tracking weight, sets, reps, load and more, you will be able to visibly see your development over time as you progress so you’re never left guessing.
integration with apps & devices
Connect to MyFitnessPal to track your micronutrients or add to your Apple Watch, Fitbit or Garmin device to take your workouts anywhere. You’ll have access to everything all within your bespoke app profile.
Individualised nutrition
Recovery does not stop when training ends. Individualised nutrition is a key part of successful rehabilitation and long term performance. Your nutrition plan is tailored to support tissue healing, manage body composition, and fuel training so you recover faster and rebuild strength effectively. Whether the goal is reducing body fat, increasing lean muscle, or simply supporting consistent training during rehab, your nutrition is aligned with your program to maximise results.
discounts/freebies
As part of the program, members also gain access to exclusive extras. This includes heavily discounted merchandise, training and rehab equipment, and partner products that support recovery and performance. We regularly send out freebies for members to try, from mobility tools to training accessories, so you have everything you need to support your rehab and training without paying full price.
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We offer a 14 day money back guarantee. If you are not satisfied, simply contact our team within the first 14 days and request a refund. No hassle and no pressure.
We are confident in the quality of our coaching and support, but we are not interested in keeping your money if the program is not helping you move better, train harder, and perform at a higher level.
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If you're on a subscription programme, you can cancel your programme at any point. Simply message us on the app or email us and we will cancel your payments. Your account will then be deactivated at the end of the month you've most recently paid for. As for one-time buy programmes, we will message you when you're approaching the end of the programme to discuss if you would like to continue.
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Yes. Consistency matters. You will work with the same clinician or coach wherever possible so your plan stays focused, progressive, and aligned with your goals from start to finish.