\documentclass[11pt,a4paper]{article}
\usepackage[T1]{fontenc}
\usepackage[utf8]{inputenc}
\usepackage[a4paper, margin=2.4cm, top=2.6cm, bottom=2.6cm]{geometry}
\usepackage{amsmath, amssymb}

% --- FONTS: IBM Plex Serif + IBM Plex Sans + IBM Plex Mono ---
\usepackage[scale=0.96]{plex-serif}
\usepackage[scale=0.92]{plex-sans}
\usepackage[scale=0.86]{plex-mono}
\linespread{1.08}
\usepackage{microtype}

\usepackage{xcolor}
\usepackage[most]{tcolorbox}
\usepackage{tikz}
\usetikzlibrary{arrows.meta, positioning, shapes.geometric, calc}
\usepackage{titlesec}
\usepackage{booktabs}
\usepackage{enumitem}
\setlength{\parindent}{0pt}\setlength{\parskip}{4pt plus 1pt}

\definecolor{deeznavy}{HTML}{1B1F4E}
\definecolor{deezblue}{HTML}{2E2FB1}
\definecolor{deezviolet}{HTML}{6A4FE0}
\definecolor{deezlime}{HTML}{6FA80F}
\definecolor{deezpink}{HTML}{EC1D85}
\definecolor{notegray}{HTML}{4A4A4A}
\definecolor{setupbg}{HTML}{E6E8F4}
\definecolor{procbg}{HTML}{ECEDF8}

\titleformat{\section}{\sffamily\Large\bfseries\color{deeznavy}}{\thesection}{0.6em}{}
\titleformat{\subsection}{\sffamily\large\bfseries\color{deezblue}}{\thesubsection}{0.5em}{}

\newcommand{\drill}[2]{%
  \subsection[#1]{#1\hfill{\normalfont\sffamily\bfseries\footnotesize\color{white}%
   \colorbox{deezviolet}{\hspace{4pt}\strut #2\hspace{4pt}}}}%
  \vspace{-6pt}\noindent\textcolor{deezlime}{\rule{\linewidth}{1.2pt}}\par\vspace{2pt}}

\newtcolorbox{setupbox}{enhanced, breakable, arc=0pt, boxrule=0pt, titlerule=0pt,
  left=10pt, right=10pt, top=6pt, bottom=6pt, fonttitle=\sffamily\bfseries,
  coltitle=white, colback=setupbg, colframe=setupbg, colbacktitle=deeznavy,
  title={Setup}}
\newtcolorbox{procedurebox}{enhanced, breakable, arc=0pt, boxrule=0pt, titlerule=0pt,
  left=10pt, right=10pt, top=6pt, bottom=6pt, fonttitle=\sffamily\bfseries,
  coltitle=white, colback=procbg, colframe=procbg, colbacktitle=deezblue,
  title={Procedure}}

\begin{document}
\thispagestyle{empty}
\begin{center}
{\sffamily\bfseries\Huge\color{deeznavy} Deez Training Handbook}\\[6pt]
{\large\color{deezblue} NSU League \textemdash{} Hops, Hucks, Hugs}\\[12pt]
{\normalsize Coaches: Aayush \& Kiyomi}\\[2pt]
{\small May 2026}\\[12pt]
{\footnotesize\itshape\color{notegray} font set: IBM Plex Serif + Plex Sans + Plex Mono}
\end{center}
\vspace{1em}

\setcounter{section}{0}
\section{Week 1 \textemdash{} Vertical Offence \#1}

\begin{center}\sffamily\small
\begin{tabular}{r l l}\toprule
$t$ (min) & Item & Focus \\\midrule
0   & 0. Precedent     & \\
0   & 1. Warm up       & throwing \\
30  & 2. 3-stack flow  & switch sides at $\tfrac{1}{2}$ \\
60  & 3. Back of stack & 3 variants \\
90  & 4. Scrim         & vert only, narrow field \\
110 & 5. Conditioning  & \\\bottomrule
\end{tabular}\end{center}

\drill{3-Stack Flow}{TECHNIQUE}

\begin{setupbox}
\centering
\begin{tikzpicture}[scale=0.85]
  \draw[densely dotted, notegray] (5.4,-0.2) -- (5.4,4.6);
  \node[font=\footnotesize\itshape, color=notegray, anchor=west] at (5.5,0.4) {imaginary sideline};
  \node[circle, draw=deezblue, fill=deezblue!12, minimum size=12pt] (T) at (4.2,4.0) {};
  \node[font=\scriptsize\itshape, color=deezblue, anchor=south] at (T.north) {$X_o$};
  \foreach \y in {3.2, 2.2, 1.2}{
    \node[circle, draw=deeznavy, minimum size=9pt] at (1.4,\y) {};
    \node[circle, draw=deeznavy, minimum size=9pt] at (2.2,\y) {};
    \node[regular polygon, regular polygon sides=3, fill=deezlime, draw=deezlime, minimum size=5pt] at (3.0,\y) {};
  }
  \draw[->, >={Stealth[length=5pt]}, line width=1pt, deezviolet]
        (3.0,3.2) to[out=-20, in=110] (2.2,2.2);
  \draw[->, >={Stealth[length=5pt]}, line width=1pt, deezviolet]
        (3.0,2.2) to[out=-20, in=110] (2.2,1.2);
\end{tikzpicture}
\end{setupbox}

\textbf{\color{deezblue}Equipment.}\,8+ players, 3 cones, 1 disc.

\begin{procedurebox}
\begin{itemize}
  \item No defence.
  \item Disc passes through a cascade of timed under-cuts.
  \item Middle-cone players switch direction depending on where the disc was received.
  \item The throw should come off as, or as soon as, the receiver changes direction.
\end{itemize}
\end{procedurebox}

Body text sample: it is striking how a small change in cushion ---
say one metre or two --- can change a defender's read on the deep
shot. \texttt{Mono: X\_o, t=30s}.
\end{document}