Men’s Basketball - Day 1 · Men’s Basketball - Day 1 A) Strength Training - Focus on high...

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Men’s Basketball - Day 1

A) Strength Training - Focus on high quality form and full range of motion

2 Sets of: Take the least amount of breaks per set as possible❏ 20 Push-Ups

Cues: Maintain a braced core, avoid sagging the hips, touch chest to floor, press to full extension of elbows

❏ 36 Alternating Reverse Lunges (18 on each leg)Cues: Chest stays tall, keep width when stepping back (don't step back like you’re on a tightrope), front toe turned slightly in with knee out, back heel turned slightly out.

❏ 30 Russian Twists (15 touches each side)Cues: Neutral Spine, chest up and out, extend arms, fully rotate shoulders

❏ 16 Pull-ups or Bodyweight SlidersCues: BW Sliders - press the ground with straight arms; Pull-ups pull shoulder blades together at the top. Avoid swinging

❏ 28 Single Leg Glute Bridges (14 each side)Cues: Start and finish each rep with full hip extension, avoid pressing too far into an overextended (hyperextended) position

*Rest 5 minutes Between Sets*

B) Core Accessories - Keep stomach braced the entire time. Prevent hips from sagging in any position. Move continuously from 1 exercise to the next.

1 Set of:❏ 3 Plank Shuffles (5 steps right, 5 steps left) ❏ 30 seconds Side Plank Right Side (on elbow)❏ 30 seconds Prone Plank (alternating hands to elbows)❏ 30 seconds Side Plank Left Side (on elbow)❏ 3 Plank Shuffles (5 steps right, 5 steps left)

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A) Power Drills:

2 Sets of: ❏ 10 yard Broad Jumps (least # of jumps) - this is not about speed, this is about

explosive power with each jump. Drive hard and fast each time. Use your arms for momentum

*Rest 30 Seconds*

❏ 5 yard Single Leg Broad Jumps - 2 Foot take-off with RIGHT foot landing - same cues as above

❏ 5 yard Single Leg Broad Jumps - 2 Foot take-off with LEFT foot landing - same cues as above

*Rest 60 Seconds*

4 Sets of:❏ 10 yard Zig-Zag Hops - (2 second Hold) Alternate which foot you land on -

single leg take-off*Rest 30 Seconds*

B) Conditioning

4 Sets @ 70%, 80%, 90%, 95% effort of: Focus on changing directions quickly. Spend minimal time planting and taking off again. Focus on getting better with each set.

❏ 10, 20, 30 yard Shuttle Run*Rest 90 Seconds*

* Alternate between the leg you plant with for each set*.







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2 Sets of: Take the least amount of breaks per set as possible❏ 20 Chair/Box/Bench Dips

Cues: Keep chest tall, go down to about 90 degrees or end range of motion for your shoulders, explode to the top position (full extension)

❏ 36 Walking Lunges (18 each leg)Cues: Step far enough for ~ 90 degree angle on front knee (stay behind toes), front toe slightly in, knee slightly out, back heel slightly out.

❏ 30 Windshield Wipers (15 touches each side)Cues: Legs straight, maintain ~ 90 degree angle at hips. Keep shoulders on the ground, keep feet off ground

❏ 16 Chin-Ups / Pole Lat Pull-OversCues: Pole Lat Pull-Overs - pull on pole with straight arms, keep hips extended. Chin-ups pull - supinated grip, drive elbows down/back

❏ 14 Glute Bridge Walk OutsCues: Hips extended the whole time, walk as far out as you can maintain full hip extension without hips touching the ground


B) Core Accessories - 2 Set of:

❏ 30 seconds Hollow HoldCues: Remember to breathe, keep stomach tight, use momentum

*30 seconds Rest*

❏ 10 V-UpsCues: Arms and legs straight as possible, stay off ground during sets

*30 seconds Rest*







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A) Agility Drills (Set up 2 cones 10 yards apart): If you don’t have cones you can use any object you can find around your house.

2 Sets of: (20 Seconds Rest between drills)

❏ High Knees - Small explosive steps❏ Butt Kicks - Heels to hips❏ Carioca (Small Step) Right Side❏ Carioca (Small Step) Left Side❏ Carioca (Knee Drive) Right Side❏ Carioca (Knee Drive) Left Side❏ Back-Leg Extension (Backward Running) - Reach more with each step❏ Bounding - Focus on knee drive each step

*60 Second Rest*

B) Conditioning

4 Sets of: (70%, 80%, 2 x 90% Effort)❏ T Shuttle Drill (Sprint 10, shuffle right 5, shuffle left 10, shuffle right 5 to

middle)*30 seconds Rest*

❏ T Shuttle Drill (Sprint 10, shuffle left 5, shuffle right 10, shuffle left 5 to middle)*60 seconds Rest*

6 Reps of: (2 x 5 yards, 2 x 10 yards, 2 x 15 yards)❏ Fall Forward Sprints - Fall forward until you are forced to take a step and then

sprint out to the designated distances*30 seconds rest between reps*







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2 Sets of: Take the least amount of breaks per set as possible❏ 20 Pike Push-ups

Cues: Keep straight back with ~ 90 degree angle at the hips. Bring head down between hands, press / finish with head through shoulders

❏ 36 Alternating Cossack SquatsCues: Maintain straight back, chest up, work to get deeper each rep.

❏ 30 Rotating Sit-ups (15 each side)Cues: Hands by your head (not behind), sit-up and rotate as you get to top, try to touch your opposite elbow to your knees each rep

❏ 16 Pull-ups / Bodyweight Slider Pull-oversCues: BW Sliders - press the ground with straight arms; Pull-ups - pull shoulder blades together at the top. Avoid swinging

❏ 28 Alternating Single Leg Deadlift (14 each side)Cues: Maintain balance on one leg, keep back straight, shoulders stay above hip level, keep hips square (avoid opening hip to one side)


B) Core Accessories

2 Sets of:❏ 10 Superman ITY Holds (1 sec each position)

Cues: 1 hold in each position is 1 rep, come down and then back up between positions

*30 seconds Rest*

❏ 30 Second Reverse Snow AngelsCues: Now you are staying up and moving throughout the superman

*60 seconds Rest*







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4 Sets of: Take the least amount of breaks per set as possible❏ 12 Push-Ups

Cues: Maintain a braced core, avoid sagging the hips, touch chest to floor, press to full extension of elbows

❏ 20 Alternating Reverse Lunges (10 on each leg)Cues: Chest stays tall, keep width when stepping back (don't step back like you’re on a tightrope), front toe turned slightly in with knee out, back heel turned slightly out.



❏ 16 Single Leg Glute Bridges (8 each side)Cues: Start and finish each rep with full hip extension, avoid pressing too far into an overextended (hyperextended) position

*Rest 3 minutes Between Sets*B) Core Accessories - Keep stomach braced the entire time. Prevent hips from

sagging in any position. Move continuously from 1 exercise to the next.








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A) Power Drills:



*Rest 30 Seconds*


❏ 5 yard Single Leg Broad Jumps - 2 Foot take-off with LEFT foot landing - same cues as above

*Rest 60 Seconds*



B) Conditioning

6 Sets @ 70% 70%, 80%, 80%, 90%, 90% effort of: Focus on changing directions quickly. Spend minimal time planting and taking off again. Focus on getting better with each set.


* Alternate between the leg you plant with for each set*







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❏ 20 Walking Lunges (10 each leg)Cues: Step far enough for ~ 90 degree angle on front knee (stay behind toes), front toe slightly in, knee slightly out, back heel slightly out.

❏ 18 Windshield Wipers (9 each side)Cues: Legs straight, maintain ~ 90 degree angle at hips. Keep shoulders on the ground, keep feet off ground




B) Core Accessories - 2 Set of:

❏ 45 seconds Hollow HoldCues: Remember to breathe, keep stomach tight, use momentum

*30 seconds Rest*


*30 seconds Rest*







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*60 Second Rest*

B) Conditioning

6 Sets of: (2 x 70%, 2 x 80%, 2 x 90%, Effort)❏ T Shuttle Drill (Sprint 10, shuffle right 5, shuffle left 10, shuffle right 5 to











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4 Sets of: Take the least amount of breaks during the sets as possible❏ 12 Pike Push-ups


❏ 20 Alternating Cossack Squats (10 each side)Cues: Maintain straight back, chest up, work to get deeper each rep.

❏ 18 Rotating Sit-ups (9 each side)Cues: Hands by your head (not behind), sit-up and rotate as you get to top, try to touch your opposite elbow to your knees each rep




B) Core Accessories


Cues: 1 hold in each position is 1 rep, come down and then back up between positions

*30 seconds Rest*

❏ 40 Second Reverse Snow AngelsCues: Now you are staying up and moving throughout the superman

*60 seconds Rest*







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6 Sets of: Take the least amount of breaks per set as possible❏ 8 Jumping Push-Ups

Cues: Maintain a braced core, avoid sagging the hips, touch chest to floor, explosively extend the elbows popping the body off the ground

❏ 14 Alternating Reverse Lunges with Knee Drive (7 on each leg)Cues: Chest stays tall, keep width when stepping back, front toe turned slightly in with knee out, back heel turned slightly out. Drive knee high when stepping to top position



❏ 6 Countermovement Jumps (Soft Landing)Cues: Squat down, arms back, back straight, then drive through your heels and use the momentum from your arms to jump straight up










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A) Power Drills:



*30 seconds Rest*


*30 seconds Rest*

❏ 10 yard Single Leg Broad Jumps - 2 Foot take-off with LEFT foot landing - same cues as above*60 seconds Rest*



B) Conditioning

4 Sets @ 70%, 80%, 90%, 95% effort of: Focus on changing directions quickly. Spend minimal time planting and taking off again. Focus on getting better with each set.









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❏ 14 Jumping Split Squats (7 each leg)Cues: Starting in a split stance as if you were going to lunge, bring your back knee close to the ground, using momentum from arms explode up switching feet while in the air.





B) Core Accessories - 2 Sets of:

❏ 30 seconds Hollow Flutter KicksCues: Remember to breathe, keep stomach tight, use momentum

*30 seconds Rest*


*30 seconds Rest*







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*60 Second Rest*

B) Conditioning

4 Sets of: (70%, 80%, 2 x 90% Effort)❏ T Shuttle Drill (Sprint 10, shuffle right 5, shuffle left 10, shuffle right 5 to





Then:❏ 2 - 30 yard sprints @ 90% effort - 60 Second Rest Between reps







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❏ 14 Tempo Squat Jumps (3 second descent)Cues: Chest stays tall, feet slightly wider than shoulder width, take 3 sec to sit down to full depth with neutral spine and knees braced outward. Explode through the heels. Land softly.

❏ 16 Alternating Jack Single Leg Jackknife Sit-upsCues: Keep arms and legs extended and slightly off the ground. Bring opposite arm and foot up to touch while keeping the others straight




B) Core Accessories


Cues: 1 hold in each position is 1 rep, go down and then back up between positions

*30 seconds Rest*❏ 50 Second Reverse Snow Angels

Cues: Now you are staying up and moving throughout the superman*60 seconds Rest*







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3 Sets of: Take the least amount of breaks per set as possible❏ 10 Jumping Push-Ups

Cues: Maintain a braced core, avoid sagging the hips, touch chest to floor, explosively extend the elbows popping the body off the ground

❏ 22 Reverse Lunges with Jumping Knee Drive (11 on each leg)Cues: Chest stays tall, keep width when stepping back, front toe turned slightly in with knee out, back heel turned slightly out. Drive knee high when stepping to top position



❏ 12 Countermovement JumpsCues: Squat down, arms back, back straight, then drive through your heels and use the momentum from your arms to jump straight up










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A) Power Drills:



*30 seconds Rest*

❏ 10 yard Single Leg Broad Jumps - 2 Foot take-of with RIGHT foot landing - same cues as above

*30 seconds Rest*

❏ 10 yard Single Leg Broad Jumps - 2 Foot take-of with LEFT foot landing - same cues as above*60 seconds Rest*



A) Conditioning

6 Sets @ 70%, 70%, 80%, 80%, 90%, 95% effort of: Focus on changing directions quickly. Spend minimal time planting and taking off again. Focus on getting better with each set.









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USAW-L1







❏ 22 Jumping Split Squats (11 each leg)Cues: Starting in a split stance as if you were going to lunge, bring your back knee close to the ground, using momentum from arms explode up switching feet while in the air.





B) Core Accessories - 2 Sets of:

❏ 45 seconds Hollow Flutter KicksCues: Remember to breathe, keep stomach tight, use momentum

*30 seconds Rest*


*30 seconds Rest*







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*60 Second Rest*

B) Conditioning:

6 Sets of: (2 x 70%, 2 x 80%, 2 x 90% Effort)❏ T Shuttle Drill (Sprint 10, shuffle right 5, shuffle left 10, shuffle right 5 to





Then:❏ 4 - 30 yard sprints @ 90% effort - 60 Second Rest Between reps







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❏ 22 Tempo Squat Jumps (3 second descent)Cues: Chest stays tall, feet slightly wider than shoulder width, take 3 sec to sit down to full depth with neutral spine and knees braced outward. Explode through the heels. Land softly.

❏ 24 Alternating Jack Single Leg Jackknife Sit-upsCues: Keep arms and legs extended and slightly off the ground. Bring opposite arm and foot up to touch while keeping the others straight




B) Core Accessories


Cues: 1 hold in each position is 1 rep, go down and then back up between positions

*30 seconds Rest*❏ 60 Second Reverse Snow Angels

Cues: Now you are staying up and moving throughout the superman*60 seconds Rest*



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