Guidelines for progression, repetitions, and sets
Table 1 below provides guidelines in the progression of the various steps for the beginner in addition to guidelines for repetition number and sets.
| Level of Player* | Steps | Repetitions | Sets |
| Beginner | 1-5 | 3-6 | 2-3 |
| Intermediate 1 | 1-5 and 6-7 | 3-6 | 2-4 |
| Intermediate 2 | 1-5, 6-7 and 8-10 | 3-6 | 3-4 |
| *Level based on Squat depth competence and ability to maintain a catch position with strong spine and elbows forward posture | Progress from steps 1-5 as described above for the beginner. Then add steps 6- and then 8-10. |
The rate of progression from Beginner level to Intermediate 2 level will be very much dependent on the individual player. The coach may find that players who have a greater Overhead Squat competence may be able to progress through the steps at a faster rate.