Feel Good, Play Better PRE-SZN

Full Court Curvilinear Running

Conditioning- Longer duration moderate intensity A1. Full Court Curvilinear Running pt.1 RPE (6-7/10) - Start in the Right corner of the court between the baseline and side line. Run around the arc and Curve around the circle or logo on center court and end up in the opposite corner. Backpedal on the baseline and run the same pattern till you get to the opposite corner and back pedal to finish. - Work to Rest should be 1:1 (as long as it takes to complete the rep is the rest allotted - Week 1- 4 Total Reps - Week 2- 5 Total Reps - Week 3- 6 Total Reps - Week 4- 6 Total Reps

Animal Series pt.1

Ground Series 1. Roly Poly Linear 2x10 2. Roly Poly Lateral 2x5/5 Barefoot Optional- Complete everything 10-20 yards 1 Round 1. Forward Bear Crawl 2. Backward Bear Crawl 3. Duck Walk 4. Spiderman Crawl

Jump Rope Series

Barefoot Optional- Complete all variations for time 2 Rounds :30on/:10off 1. Two Feet Jump Rope 2. Boxer Jump Rope (L,L,R,R) 2 Rounds :20on/:10off 1. SL Jump Rope Right 2. SL Jump Rope Left

Copenhagen ISO

2 x 20

DB Position 2 ISO

2 x 20

Two Arm Hang

2 x 20

120 Deg Ham ISO Cluster

2 x 2 @ 10

DB Strength Complex 3

3 x 5

Garhammer Raise

3 x 8

FFE Bulgarian Split Squat ROM

3 x 8

BWT Split Squat Deep Yielding Jumps

3 x 10

KB Top Plank Pull Through

3 x 10

DB Arnold Z Press

3 x 8

Plate Back Extension

3 x 10

Inverted-Row

3 x 10

DB Heels Elevated Cyclist Squat

3 x 10

Two Finger Calf Raise

3 x 10

Dynamic Warm Up pt.1

Complete everything sideline to sideline 1. Forward skip with arm swing 2. backward skip with arm swing 3. Lateral skip with arm swing down and back 4. Knee to chest 5/5 then jog remainder the back pedal back 5. Walking quad stretch 5/5 then jog remainder the back pedal back 6. Low leg Carioca down/back

Bodyweight Prep Series

Complete 2 rounds 5 reps at each exercise A1. SL RDL to Knee Drive A2. Figure 4 to Lateral Lunge to Cross Behind Lunge A3. Forward to Reverse Lunge

Bench/Bleacher Spring Ankle Series

Complete 2 Rounds for 20 seconds each leg A1. SL Pogos A2. SL Pogos Lateral A3. SL Pogos Front/Back

Floating Heel Split Squat ISO

2 x 20

Push Up ISO Hold

2 x 20

90 deg Hip Hanging Leg ISO

2 x 20

KB Complex 1

3 x 10

Trap-Bar Deadlift

4 x 5

Depth Drop Compliant

3 x 4

MB Rotational Slam

3 x 8

SA DB Bench

3 x 8

MB Shot Put Throw

3 x 5

DB Kick Stand RDL Wall

4 x 6

SL 120deg Hamstring Catches

3 x 3

Pull Up

20, _ , _ , _

Wall Sissy Squat

3 x 5

11's

Conditioning- Moderate Distance Sprinting (can be preformed before or after the lift) A1. 11’s Drill- In 11 seconds, sprint back and fourth- - Start on the baseline SPRINT touch the other baseline and sprint back (the finish line is the free throw line to avoid running into the wall - Baseline-Baseline-Finish at Free throw line - Goal time 11-13seconds - Rest 30 seconds between reps *** Make sure your athletes alternate feet when changing directions and starting the drill - Week 1- 2x3 (1min break between sets)- 6 Total Reps - Week 2- 2x4 (1 min break between sets)- 8 Total Reps - Week 3- 2x5 (1min break between sets)- 10 Total Reps - Week 4- 2x6 (1min break between sets)- 12 Total Reps

45-60 Min Low Level Cardio of your choice

Pick any modality of cardio you would like. Aim to keep heart rate in the Zone 2 area. This should be at a pace where you it should be easy enough to have a conversation but hard enough where you don’t feel like talking that long. If you have a heart rate monitor a good place to start would be 180 - your age would give you a good estimate of your Zone 2. Example if youre 30 years old it would be 180-30= 150 beats per minute or lower

Mobility Circuit

Complete 2 Rounds Cat/Cat x10 Quadruped Reach and Rotate x5/5 Shin Box Twist x5/5 Down Dog Elbow to Instep x5/5 Alt Rolling Hamstring x5/5 Prone Scorpion x5/5

Animal Series pt.2

Barefoot Optional- Complete each exercise 10-20yards or reps prescribed 1. Rolling V Sit x10 2. Rolling Groin x10 3. Lateral Bear Crawl Right 4. Lateral Bear Crawl Left 5. Lateral Monkey Hop Right 6. Lateral Monkey Hop Left

Landing Series

Low Level Plyos- 10-20yards 1. Linear Right to Left (stick landing) 2. Linear Left to Right (stick landing) 3. Alt 45 Deg Landing Forward (stick landing) 4. Alt 45 Deg Landing Backward (stick landing) 5. Lateral Right to Left (stick landing) 6. Lateral Left to Right (stick landing)

SA SL Suitcase ISO

2 x 00:20

1/2 Kneeling Windmill

2 x 5

Side Lying ABduction ISO

2 x 20

Cross Behind Step Up

2 x 8

Hi-Pull to Hang Power Clean

4 x 3

Depth Drop to Broad Box Jump

3 x 3

KB 1/2 Kneeling Groin Stretch

3 x 5

DB Reverse Lunge to Step Through

3 x 5

SL Bound

3 x 3

Single Arm Landmine Shoulder Press

3 x 6

Inverted Row Drop Catches

3 x 6

COD

Conditioning- COD (can be preformed before or after the lift) A1. Baseline-Free Throw Lane Sprints- Start with your foot on the baseline (alternate foot each start)- Sprint to the free throw line-Defensive slide on the way back (right leg lead)-Sprint to the free throw line (left leg lead)=1 rep (30 sec Rest before starting the next rep) - Week 1- 2x2/2 (30 sec rest between reps/ 1 min rest between sets) ex.) Right foot start at baseline sprint to free throw line-Right foot lead defensive slide from free throw to baseline-Sprint to free throw line- Left foot lead defensive slide from free throw to baseline (rep completed rest 30 seconds) - Week 2- 2x2/2 (30 sec rest between reps/ 1 min rest between sets) - Week 3- 2x3/3 (30 sec rest between reps/ 1 min rest between sets) - Week 4- 2x3/3 (30 sec rest between reps/ 1 min rest between sets) A2. Lane Slides- Start with your right foot on the outside of the free throw lane-Shuffle over to opposite side of the lane till your left foot touches-(alternate the start for each rep) Repeat for 20 seconds/Rest 40 seconds ex.) Rep 1- Right foot starts on the line/ Rep 2- Left foot starts on the line (alternate for prescribed number of sets) - Week 1- 2x2/2 (20sec work/40sec rest)(1min break between sets) (Set 1= 2 reps right leg leads/2 reps left leg leads) ** 1 min break** (Set 2= 2 reps right leg leads/2 reps left leg leads) - Week 2- 2x3/3 (20sec work/40sec rest)(1min break between sets) - Week 3- 2x2/2 (30sec work/30sec rest)(1min break between sets) - Week 4- 2x3/3 (30sec work/30sec rest)(1min break between sets)

Dynamic Warm Up pt.2

Start on the baseline and do everything to the opposite baseline unless otherwise specified 1. Ful Court Jog 2. Full Court Back Pedal 3. Jog to half court flip and back pedal to baseline 4. Jog to half court flip and back pedal to baseline 5. Lateral Shuffle to half court flip and lateral shuffle the opposite way 6. Lateral Shuffle to half court flip and lateral shuffle the opposite way 7. Lateral shuffle 2 shuffles flip lateral shuffle flip and repeat length of court and back

Bodyweight Series pt.2

1. Knee to chest to forward lunge x5/5 2. Inch worm to push up x5 Leg Swing Series 1. 10 forward right 2. 10 forward left 3. 10 lateral right 4. 10 lateral left

Extensive Plyos pt.1

Complete baseline to baseline 1. Straight leg skip low 2. Straight leg skip high 3. Straight leg run low 4. Straight leg run high 5. Skips for height 6. Skips for distance

Standing Hip Airplane

2 x 10

SL Ankle Driver

2 x 10

Plate Step Up

2 x 8

DB FFE Split Squat

3 x 8

Lateral Skater Jumps

3 x 4

MB Lateral Throw

3 x 4

DB ALT Incline Bench

3 x 8

DB RDL Toes Elevated

3 x 8

DB Prone Row 45deg

3 x 10

Banded Nordics

3 x 6

FFE DB Lat Squat

3 x 10

Bent Over Lateral Raise

3 x 10

DB Seated Calf Raise

3 x 10

DB Hammer Curl

3 x 10

22's

Conditioning- Moderate Distance Sprinting (can be preformed before or after the lift) A1. 22’s Drill- In 22-28 seconds (depending on level of basketball), sprint back and fourth- - Start on the baseline SPRINT touch the other baseline and sprint back x2 (the finish line is the free throw line to avoid running into the wall - Baseline-Baseline x2-Finish at Free throw line - Goal time 22-28seconds - Rest 40-60sec depending on level of basketball *** Make sure your athletes alternate feet when changing directions and starting the drill - Week 1- 2x3 (1-2min break between sets)- 6 Total Reps - Week 2- 2x4 (1-2min break between sets)- 8 Total Reps - Week 3- 2x5 (1-2min break between sets)- 10 Total Reps - Week 4- 2x6 (1-2min break between sets)- 12 Total Reps