Off-Season | Rookie
4Athletes basketball
BasketballBuild. Transform. Dominate. This 10-week Off-Season program is designed to guide you through a complete physical development journey—so you can show up to next season ready, strong, and explosive.
Divided into four strategic phases, the program follows a smart progression that starts from the foundation and leads to full transfer onto the basketball court.
Whether you're preparing for a senior league, aiming for your best professional season, or chasing the next level, this program gives you a professional structure built by coaches who work in high-level basketball every day.
Your Off-Season isn’t a break. It’s the time to build who you are.
10 weeks | 4 workout per week | Conditioning tips for every phase
A1
90/90s FOLDS
2 x 5
A2
Front Plank Reach
2 x 0:30
A3
Pallof Press Squat
2 x 10
B1
Side Lunge to SL Twist
2 x 5
B2
On Four Arm Reach
2 x 5
C1
2DB Run Coordination SLRDL
2 x 5
C2
Suitcase Carry
2 x 20
C3
Short-lever Copenhagen Plank
2 x 20
A1
Hip Lift
2 x 10
A2
Spiderman Stretch
2 x 10
A3
Plank Shoulder Tap
2 x 10
B1
Short-foot SL RDL
2 x 5
B2
Incline Bench Prone W
2 x 12
C1
Assisted SL RDL Row
2 x 8
C2
SL Halo
2 x 5
C3
SL Hip Lift ISO
2 x 20
A
YOGA FLOW
A1
HK Hip Flexor Stretch
2 x 0:30
A2
Side Plank Rotation
2 x 10
A3
Press Out Squat
2 x 10
B1
Wall Sit
2 x 45
B2
Yoga Push Up
2 x 10
C1
Deficit Bulgarian Squat ISO
2 x 20
C2
Bear Crawl
2 x 10
C3
KB Tibialis Culs
2 x 10
A1
Quadruped T-Spine Rotation
2 x 5
A2
Frog Stretch
2 x 0:30
A3
SL Box Squat
2 x 10
B1
Landmine Squat Rotational Press
2 x 6
B2
Hip Airplane
2 x 10
C1
TRX 1-Arm Row
2 x 8
C2
Dead Bug Cross
2 x 5
C3
Soleus Yelding ISO
2 x 20
A
30-45 Min Low Level Cardio
1 x 30:00
Jacopo Mulinacci
Co-Founder of 4Athletes basketball, which aim to support pro basketball players to reach their best potential. Head Strength & Conditioning Coach at Pallacanestro Forlì 2.015 (Italian second division). +10years experience in professional basketball and youth athletes development programs. His experience includes working with Olympic's athletes and former NBA players.
Daniele Missarelli
Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian first division). +10years experience in professional basketball. In his career has coached top Italian league, National teams and former NBA players. Curious about every kind of training method, you can find him bending knees under a heavy barbell or attending a yoga class on a green field.
The spotlight belongs to those who grind when no one’s watching. Want to stand out? Be the player coaches can’t ignore? This is where it starts.
Get Off-Season | Rookie
Andrea Bargnesi
Pro Athlete
Verified Athlete"È ormai da anni chi mi affido a 4Athletes per la mia Off-Season. la professionalità e la competenza che li contraddistingue mi permette di arrivare pronto ad ogni stagione."
Matteo Parravicini
Pro Athlete
Verified Athlete"Come ogni estate mi affido a 4Athletes per programmare il lavoro con grande attenzione, per arrivare sempre pronto ed in condizione al raduno."
Angelo Del Chiaro
Pro Athlete
Verified Athlete"Ringrazio 4Athletes perchè, durante il periodo estivo, mi segue con grande professionalità e mi aiuta a svolgere un lavoro mirato e adatto alle mie esigenze, per arrivare ben preparato alla stagione successiva."
