Phase I - Basketball S&C: Off-Season (Beta)

BSCO "A" Prep

Perform the circuit below for 2-3 rounds depending on available time. 1. High Knees - 20 secs 2. Heel Walks - 20 secs 3. Spiderman + Twist + Runner - 3x3 sec holds per position 4. ISO Bridge - 20 secs 5. Inchworm - 20 secs 6. Band Pull Aparts - 20 secs 7. DB Goblet Squat - 20 secs

1DB Hang Snatch

3 x 5 @ 50 %

DL Drop Stick

3 x 5

BB Tempo Front Split Squat

3 x 6 @ 50 %

2DB Tempo Flat Bench Press

3 x 6 @ 50 %

DB Tempo Kickstand RDL

3 x 6 @ 50 %

2DB Tempo Bent Row

3 x 6 @ 50 %

DB Tempo Supinated Bicep Curls

3 x 6 @ 50 %

DB Tempo Skullcrushers

3 x 6 @ 50 %

DB Tempo Heel Raises

3 x 6 @ 50 %

Pelvic Tilts

3 x 5

Quad Bird Dog

3 x 5

ISO 90/90 Crunches

3 x 5

How to Read a Tempo Prescription

SAPE Warm Up

Perform each exercise to half court, then backpedal to the opposite baseline. 1. Jog + backpedal 2. Lunge + Twist 3. Earth scoop 4. Floor Touches 5. Side lunge 6. Pigeon 7. Spiderman + twist + runner 8. 90/90 Shinbox 9. Soleus Heel Raise in Lunge Position Perform each exercise to half court (unless otherwise noted), then backpedal to the opposite baseline. 10. 75% Run (full court) 11. High Knees 12. Carioca High Knee 13. Defensive Slide (flip at half court) 14. Skipping (full court) 15. Full Speed Sprint (full court)

2-Leg Volume Pogos

1 x 30

DL Diagonal Pogos

2 x 15

Backpedal

2 x 15

Jumping Mechanics Primer

1 x 1

Impulse Block Jumps

1 x 6

Wall Drill (Holds)

2 x 20

FT Sprint

6 x 1

Backpedal

6 x 1

Lane Agility Drill (LAD)

3 x 1

1-mile Run

1 x 0:00

SAPE Cool Down

1 x 1

BSCO "B" Prep

Perform the circuit below for 2-3 rounds depending on available time. 1. In & Out Squat Jumps - 20 secs 2. ISO Ankle Rocker Skater Squat - 20 secs per side 3. Copenhagen Side Plank - 5x per side (3/3/1) 4. Band Face Pulls + OH Press - 20 secs 5. Nordic Curls (or Slider/Physioball Ham Rollout) - 20 secs 6. Miniband ISO Standing Hip Flexion - 3 sec holds for 20 secs per side 7. 90/90 Shinbox - 20 secs

1DB Hang Snatch

3 x 5 @ 50 %

SL Drop Stick

3 x 3

2DB Tempo Hang Clean

3 x 6 @ 50 %

2DB Tempo Push Press

3 x 6 @ 50 %

RB Tempo HK Lat Pulldown

3 x 6 @ 50 %

DB Tempo Rotating Bicep Curls

3 x 6 @ 50 %

Tempo Diamond Pushups

3 x 6

DB Tempo 3-Way Heel Raises

3 x 3 @ 50 %

Front Forearm Plank

3 x 30

Side Planks

3 x 15

Bicycle Crunch Holds

3 x 5

SAPE Warm Up

Perform each exercise to half court, then backpedal to the opposite baseline. 1. Jog + backpedal 2. Lunge + Twist 3. Earth scoop 4. Floor Touches 5. Side lunge 6. Pigeon 7. Spiderman + twist + runner 8. 90/90 Shinbox 9. Soleus Heel Raise in Lunge Position Perform each exercise to half court (unless otherwise noted), then backpedal to the opposite baseline. 10. 75% Run (full court) 11. High Knees 12. Carioca High Knee 13. Defensive Slide (flip at half court) 14. Skipping (full court) 15. Full Speed Sprint (full court)

2-Leg Volume Pogos

1 x 30

DL Diagonal Pogos

2 x 15

Backpedal

2 x 15

Jumping Mechanics Primer

1 x 1

Impulse Block Jumps

1 x 6

Wall Drill (Holds)

2 x 20

FT Sprint

6 x 1

Backpedal

6 x 1

Lane Agility Drill (LAD)

3 x 1

1-mile Run

1 x 0:00

SAPE Cool Down

1 x 1

BSCO "C" Prep

Perform the circuit below for 2-3 rounds depending on available time. 1. Submax Jumps (Split & Squat) - 10 secs each 2. Miniband Hip Abduction - 20 secs per side 3. Ankle Rocker Shuffle - 20 secs 4. BPUI Shoulder Raises (side) - 20 secs 5. Miniband Shoulder External Rotation - 20 secs 6. Crab Reach - 20 secs per side 7. Cossack Squat + Twist - 3x3 secs per side

1DB Hang Snatch

3 x 5 @ 50 %

SL Drop + Lateral Broad

3 x 3

DB Tempo Side Squat

3 x 6 @ 50 %

Tempo Push Ups

3 x 6

BB Tempo RDL

3 x 6 @ 50 lb

Tempo Pull Ups

3 x 3

DB Tempo Hammer Bicep Curls

3 x 6 @ 50 %

RB Tempo Triceps Pushdown

3 x 6 @ 50 %

DB Tempo SL Heel Raises

3 x 6 @ 50 %

Bear Hold

3 x 20

Hollow Hold

3 x 20

Tempo Long Lever Russian Twist

3 x 4