Fundamental Movement Skills necessary for athlete assesment. Lower Body: Squat 5-3-1RM Testing year round. Upper Body: Bench Press 10- 5-3-1RM Testing Year Round- and Chin Up. Total Body Strength: Power Clean 3- 1 RM Testing. Maximal Sprint Speed: 30 yard sprint. Sprint Speed Endurance: Figure 8 ...
Day 2 Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick) Bench Press – 3×8-12 @ 70-80% Close-Grip Bench Press – 3×8-12 Bent-Over Rows – 3×8-12 Pull-Ups – 3×8-12 Military Press – 3×8-12
Upper Body Weight Training (1-2 sets x 10-12 reps) Shoulder Press; Incline Press; High Row; Chest Press; Incline Row; Inverted Row; Landmine Press; Lat Pulldown; Tricep Dip; Upright Row; Lower Body Plyometric (3 sets x 10-12 jumps) Alternate Leg Bounding; Single Leg Hops; Step Ups; Day 5. Lower Body Weight Training (1-2 sets x 10-12 reps) Dumbbell Lunge; Glute Ham Raises
Sample Basketball Weight Lifting Routines. You can use either a full body training wherein you train your whole body including upper and lower body in one day or split training wherein you do upper and lower body training on separate days. Off-season Training - Full Body Training Workout. This workout can be done 2-3 times a week.
12 Basketball Workout Plans for at Home and Gym Ballhandling & Dribbling Workouts for at Home or the Gym. Here are a few ballhandling and footwork workouts that you can... Shooting Workouts. Here are a few shooting workouts. You’ll obviously need a hoop to shoot at for these workouts. The... ...
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.
Phase 1 Exercises: Barbell squat, dumbbell squat or sled hack squat Dumbbell incline bench press Romanian deadlift Dumbbell biceps arm curl Dumbbell triceps extension or machine pushdown Seated cable row Lat pulldown to the front with a wide grip Reverse crunch
Oct 13, 2014. The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete's main focus throughout the workout. I. Defensive Slides/Three minutes - (width of free throw line) three sets: 30 seconds on/off (27 is great)