During Basketball training program
Goal: Agility & Conditioning
Overview: The Basketball Training Program is designed to develop sport-specific strength, speed & power, and agility & conditioning across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the Basketball Nutrition Plan, to see optimal improvement in performance.
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Speed
Name: Fast Feet On Plate
SETs: 3
Reps: 8
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Agility
Name: Side To Side Plate Agility
SETs: 3
Reps: 8
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Movement
Name: Hip Switches
SETs: 3
Reps: 1 min
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Balance
Name: Lunge KB Under Swings Left
SETs: 4
Reps: 12
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Balance
Name: Lunge KB Under Swings Right
SETs: 4
Reps: 12
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Lower Strength
Name: Forward Lunge
SETs: 4
Reps: 8
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Upper Strength
Name: Push Ups
SETs: 3
Reps: 12
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Upper Strength
Name: Banded Rows
SETs: 3
Reps: 12
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Upper Power
Name: Banded Single Arm Press
SETs: 3
Reps: 6
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Movement Patterns
Name: Burpee Side Shuffle
SETs: 4
Reps: 12
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Defensive Movement
Name: Double Jab Step
SETs: 4
Reps: 1 min
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Defensive Movement
Name: Defensive Jab Steps 45 Degrees Right
SETs: 4
Reps: 1 min
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Endurance
Name: Paced Run
SETs: 1
Reps: 5 mins
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Upper Strength
Name: Push Press
SETs: 4
Reps: 8
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Full Body Strength
Name: Deadlift
SETs: 4
Reps: 8
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Rebounding
Name: Double Rebound Jump
SETs: 3
Reps: 6
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Vertical
Name: Broad Jump
SETs: 3
Reps: 6
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Lateral Movement
Name: Skater Ball Slam
SETs: 4
Reps: 6
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