Pre Season Basketball training program
Goal: Speed & Power
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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LOWER STRENGTH
Name: Barbell Squats
SETs: 5
Reps: 4
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Jumping
Name: Side Single Leg Box Jump Inside Left
SETs: 3
Reps: 8
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Jumping
Name: Side Single Leg Box Jump Inside Right
SETs: 3
Reps: 8
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Speed
Name: Side Single Leg Box Jump Outside Left
SETs: 3
Reps: 8
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Speed
Name: Side Single Leg Box Jump Outside Right
SETs: 3
Reps: 8
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Landing Mechanics
Name: Depth Drop Land
SETs: 3
Reps: 8
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Agility
Name: Agility Cone Hops Side To Side
SETs: 5
Reps: 1 min
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Agility
Name: Agility Cone Hops Forward And Back
SETs: 5
Reps: 1 min
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Jumping
Name: Calf Raises
SETs: 3
Reps: 20
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Power
Name: Med Ball Slams
SETs: 3
Reps: 20
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Defensive Movement
Name: Defensive Jab Steps45 Degrees Left
SETs: 4
Reps: 1 min
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Defensive Movement
Name: Defensive Jab Steps45 Degrees Right
SETs: 4
Reps: 1 min
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Speed
Name: Wall Sprinter Drives Single
SETs: 4
Reps: 12
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Speed
Name: Wall Sprinter Drives Double
SETs: 4
Reps: 12
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Speed
Name: Wall Sprinter Drives Triple
SETs: 4
Reps: 12
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Speed
Name: Romanian Deadlift And Drop
SETs: 4
Reps: 8
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Lower Power
Name: Bulgarian Jumps Side To Side Left
SETs: 3
Reps: 8
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Lower Power
Name: Bulgarian Jumps Side To Side Right
SETs: 3
Reps: 8
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