Basketball Program

Have you ever played basketball and noticed someone else’s athleticism?

It was that one play that they made and it surprised you…..You did not say a word or react as you were literally playing in the middle of a game. But, after the game….That is all anyone talked about. The final score didn’t even come up, it was that play.

Can this program turn you into the player that makes that play? Well that is a big fat maybe. What/who this program specifically is designed for is someone who has a shorter training history (playing basketball a long time, little time in the weight room) and is simply looking to get an edge. If you want to get better at basketball you probably want to play and practice basketball quite frequently. This is super logical and impossible to argue with but isn’t every serious player going to do that? You can only out practice so many people, there are only so many hours in a day that you can exert your body without injury. What can you do that is going to lead to improved performance on the court that others are not doing?

The answer to that question is most assuredly this program.

Program Description:

Best Setting for Workout: Gym

Level: Intermediate

Intensity: Development Day (higher/harder)

Who is it For: Basketball Players, volleyball, anyone looking to get some plyos done while building some functional strength.

Equipment Needed (extensive):taller Plyo box (18-24”), med balls (lighter 4-6 lbs), DBs, Cable tower, bands, cones (easy sub if you don’t have), Slam ball preferably, bench.

Style of workout: Strength/power/plyos 

Basketball Off Season Program

Metabolic Warmup with mobility/activation 

Footwork 1-2X20 each way  Ali shuffle X50

Big knees and Big Arms X30

Spider Feet with a Reach +glute squeezes x5/5

Mobility of lower joints ankle/knee

Dynamic Toe Touches X10/10

Banded Pull aparts X12

Power Movement with stability component 

Free Fall off box 24-18” with proper landing mechanics (toes to heels)

Med ball frontal slam into vert jump and landing 

Broad jump max effort with landing 

Progress to short step 2-6” is sufficient 

Single leg jab fwd and return to box on opp leg

3X3 each leg different angles>>add light med ball as a progression.

Run conjugate 5X 

Strength Portion

1A. Squat Protocol (probably goblet) 3X8 

1B.  Plank and pull on cable or band 3X10/10

2A. Single leg hip lift off bench 3 X6/6

2B.  OVH Press from the knees 3X8

3A. Single leg shoulder abduction w/DB 3 X10/10

3B.  Lateral plank walk-with band 3 sets each side 4-5 reps

Cool Down 

Anterior Tibs – 2X10/10 10-15 lb KBs work well or a band can also be implemented as well

Hip cars –

Foam Roll and stretch