Hoop Hacks Volume 1

In-Tension Training LLC

Basketball
Coach
Roy Palmer

The Hoop Hacks Program is designed for basketball players looking to unlock their athletic potential and DOMINATE on the court. Our result-driven and athlete-tested program only takes 4 weeks to get you ready for tryouts and to ball out on the hardwood. What this program focuses on...

✅ Strength to DOMINATE on the court

✅ Explosive exercises to INCREASE verticle jump

✅ Acceleration to blow past defenders

✅ Deceleration and force absorption to prevent risk of injury

✅ Strength and conditioning to get more minutes on the court

This program is meant for pre-season development but can also be used for in-season training as well. Hoop Hacks is your well rounded hack on the hardwood this year!

$45
Get Hoop Hacks Volume 1
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DOMINATE on the court
To DOMINATE on the court, you need to have ELITE athleticism. Hoop Hacks creates a system to help you unlock your athletic potential and become ELITE!
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SPEED to Get Downhill Fast
To blow past defenders you need SPEED. To play tough defense you need SPEED. To be the person who doesn't give up or back down you need mental toughness and the SPEED to back it up.
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Injury Prevention
Staying on the court means staying healthy to allow yourself opportunities to be out there. Reducing the risk of injury is a main focus of this program and we focus on good movement patterns and load management in order to do so. When it comes time for the court you will have been exposed to all the forces that your body will need to be able to adjust to so that way you stay healthy day after day.
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Increasing Athleticism
Increasing athleticism means getting, stronger and faster. Through Hoop Hacks we prioritize getting after it in the weight room. All the movements that you do in the weight room will carry over to athleticism seen on the court!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.
Equipment
Recommended
Barbell // Kettlebell // Dumbell // Resistance Bands // Court or Turf Area
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1: Speed, Power and Lower Body Strength

A1

Jog + Backpedal

1 x 20

A2

Lateral shuffle + arm swing

1 x 20

A3

High knee kareoke

1 x 20

B1

Lunge + reach and rotate

1 x 10

B2

Quad pull + reach

1 x 10

B3

Single leg RDL + Reach

1 x 10

B4

Hamstring swipe

1 x 10

B5

Lateral Shuffle + Lateral Lunge

1 x 10

B6

Close gate + open gate

1 x 10

C1

Heel walk

1 x 10

C2

Toe walk

1 x 10

C3

Standing ankle inversion/eversion

1 x 10

D1

Alternating split stance pogo hop

1 x 8

D2

Alternating split drop

1 x 5

E

Max Effort Broad Jump

2 x 3

F

Wall Drill Switch

2 x 3

G

Push up start

2 x 10

H

approach box jump

2 x 3

I

Leaning linear decel

2 x 3

J1

Goblet Squat

2 x 10

J2

Single Leg Glute Bridge

2 x 8

K1

Floating heel lunge iso

2 x 30

K2

Side Plank on Elbows

2 x 30

L

180 Degree COD

3 x 1

M

Diaphragmatic breathing

1 x 10

Monday
Week 1 Day 2: Change of direction, Upper Body and Core Strength

A1

Shoulder handcuffs

1 x 5

A2

Superman row

1 x 5

A3

Hand Release Push-Up

1 x 5

A4

Prone Scorpion

1 x 3

A5

Side lying T spine

1 x 3

A6

Childs pose

1 x 1

A7

Cat Cow

1 x 3

A8

Quadruped spinal flow

1 x 3

B1

Jog + Backpedal

1 x 20

B2

Lateral shuffle + arm swing

1 x 20

B3

High knee kareoke

1 x 20

C1

Lunge + reach and rotate

1 x 10

C2

Quad pull + reach

1 x 10

C3

Single leg RDL + Reach

1 x 10

C4

Hamstring swipe

1 x 10

C5

Lateral Shuffle + Lateral Lunge

1 x 10

C6

Close gate + open gate

1 x 10

D1

Heel walk

1 x 10

D2

Toe walk

1 x 10

D3

Standing ankle inversion/eversion

1 x 10

E1

Extensive lateral pogo hop (in place)

1 x 8

E2

Lateral lunge to balance

1 x 5

F

Lateral bound and stick

2 x 3

G

Lateral Start Sprint

2 x 1

H

Lateral shuffle

2 x 1

I

Lateral Shuffle to Sprint

2 x 3

J

Hands elevated plyo push up

2 x 6

K1

1 arm db bench

2 x 8

K2

Chin-Up

2 x 6

L1

Tricep Pushdown

2 x 12

L2

Alternating DB curl

2 x 8

L3

Hollow Hold

2 x 30

M

Push-Up

5 x 10

N

Diaphragmatic breathing

1 x 10

Tuesday
Mobility, Recovery, Prehab

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

B7

Bodyweight kang squat

1 x 5

B8

Deep squat + dorsiflexion

1 x 5

B9

1/2 kneeling hip, ankle, hamstring

1 x 3

B10

Dynamic frog stretch

1 x 3

B11

Adductor rockback

1 x 3

B12

90/90 seqeunce

1 x 3

B13

Quadruped hip CAR

1 x 3

B14

Ankle cars

1 x 5

C1

Bodyweight lunge iso hold

2 x 30

C2

single leg balance

2 x 30

D

Cardio

For Completion

Wednesday
Week 1 Day 4: Speed, Power and Lower Body Strength

A1

Jog + Backpedal

1 x 20

A2

Lateral shuffle + arm swing

1 x 20

A3

High knee kareoke

1 x 20

B1

Lunge + reach and rotate

1 x 10

B2

Quad pull + reach

1 x 10

B3

Single leg RDL + Reach

1 x 10

B4

Hamstring swipe

1 x 10

B5

Lateral Shuffle + Lateral Lunge

1 x 10

B6

Close gate + open gate

1 x 10

C1

Heel walk

1 x 10

C2

Toe walk

1 x 10

C3

Standing ankle inversion/eversion

1 x 10

D1

single leg pogo hop in place

1 x 8

D2

Single Leg Hop and stick

1 x 3

E

Max Effort Vertical Jump

2 x 3

F

Ascending straight leg bound

2 x 20

G

Falling start

2 x 20

H

3 point line sprint (half)

2 x 1

I

Skip for height

2 x 20

J1

KB deadlift

2 x 10

J2

Bent knee copenhagen plank

2 x 30

K1

Hamstring bridge iso hold

2 x 30

K2

single leg calf raise isometric

2 x 30

L

Linear tempo (Run + Backpedal)

5 x 30

M

Diaphragmatic breathing

1 x 10

Thursday
Week 1 Day 5: Change of direction, Upper Body and Core Strength

A1

Shoulder handcuffs

1 x 5

A2

Superman row

1 x 5

A3

Hand Release Push-Up

1 x 5

A4

Prone Scorpion

1 x 3

A5

Side lying T spine

1 x 3

A6

Childs pose

1 x 1

A7

Cat Cow

1 x 3

A8

Quadruped spinal flow

1 x 3

B1

Jog + Backpedal

1 x 20

B2

Lateral shuffle + arm swing

1 x 20

B3

High knee kareoke

1 x 20

C1

Lunge + reach and rotate

1 x 10

C2

Quad pull + reach

1 x 10

C3

Single leg RDL + Reach

1 x 10

C4

Hamstring swipe

1 x 10

C5

Lateral Shuffle + Lateral Lunge

1 x 10

C6

Close gate + open gate

1 x 10

D1

Heel walk

1 x 10

D2

Toe walk

1 x 10

D3

Standing ankle inversion/eversion

1 x 10

E1

Extensive hip flip

1 x 8

E2

2 way 45 degree lunge

1 x 5

F

45 degree F/B bound and stick

2 x 3

G

Crossover to base

2 x 3

H

Hip flip + crossover run

2 x 1

I

Backward 45 degree shuffle

2 x 1

J1

1/2 kneeling shoulder press

2 x 8

J2

3 point 1 arm db row

2 x 8

K1

3 way shoulder raise

2 x 5

K2

DB Shrug

2 x 10

K3

Cable pallof press

2 x 10

L

45 degree rapid decels

5 x 5

M

Diaphragmatic breathing

1 x 10

Friday
Mobility, Recovery, Prehab

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

B7

Bodyweight kang squat

1 x 5

B8

Deep squat + dorsiflexion

1 x 5

B9

1/2 kneeling hip, ankle, hamstring

1 x 3

B10

Dynamic frog stretch

1 x 3

B11

Adductor rockback

1 x 3

B12

90/90 seqeunce

1 x 3

B13

Quadruped hip CAR

1 x 3

B14

Ankle cars

1 x 5

C1

Bodyweight lunge iso hold

2 x 30

C2

single leg balance

2 x 30

D

Cardio

For Completion

Coach
More from In-Tension Training LLC
coach-avatar Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS) with 6 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals ages 15-60+.

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Start Your Hooping Journey

Get ready to lock up on defense and blow past defenders on offense while staying healthy and building strength through and through.

Get Hoop Hacks Volume 1
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FAQs
Who Should Use This Program
Basketball Players who are looking to get more athletic and success on the court. This Program accommodates all ages and levels.
Do I have to be a Hooper to do this?
It is recommended that athletes use this program, but it is not exclusive to basketball players. Anyone who uses athleticism in their sport is qualified to use this program, as it will also help those looking to improve their speed, strength, endurance, and prevent injury.
How will I see and track my progress?
Within the training app, you will be able to log your sets and reps, as well as the weights you use to track progress over time. The programming is designed to ensure progression and keep you engaged for the long haul.
Why Is This Program So Inexpensive?
We believe the training should be affordable to all athletes who want to better themselves.
When should Hoopers use this program in the year?
We recommend using this program during either the off-season or a time when high-stress competition is not occurring, so that you can maximize the benefits of the season and the program. However, if you are in-season, message us and we will provide accommodations.

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