- Day 1: Activate muscle groups with pre-workout sprints. Work on explosion for jumping and strengthen legs for optimal basketball performance. Core work and stretching to finish up to work on flexibility and injury prevention.
- Day 2: Work the upper body for the reaction when dribbling, strength for a jump shot, and endurance to last into the 4th quarter. More yoga at the end to ensure flexibility and injury prevention.
- Day 3: Explosive Athlete Day! Start with plyometrics to get the nervous system moving. Power snatches for overhead strength and mobility. Lots of plyometrics simulating playing a basketball game. Yoga every day to stay loose!
Program Duration: 4 Weeks
Lifting Duration: 1-1.5 Hours
Schedule: 3 Days (1 lower body, 1 upper body, 1 athlete day)
Equipment Needed: Barbell, Boxes, Single Leg Squat Stand, Dumbbells, Bleachers, PVC, Mini Hurdles