GAME DAY PREP

FIT | STRENGTH Performance

Basketball, Volleyball, Football , Baseball , Softball, Lacrosse, Track & Field, Field Sports, Hockey
Coach
Coach Mark Bruce

This program consists of three pregame routines that you should complete prior to practice or the game beginning. In addition, there is a fourth day that you can do at the end of the night well after you have played or worked out, and on the weekends to just prepare for the up-and-coming week of training.

In order to accomplish each routine it is suggested that you review the movements beforehand. When you look at each block there will be the title and below that you’ll see a video tutorial. It is highly suggested that you perform the routine prior to playing but if time is not on your side you can perform the routine at home, before you get into the car, or in the morning just so your body is not stiff all day. If you do not have the space to perform the performance movements at the end of each routine you can do a few in the space that you have.

This program is four weeks long but you have access to everything for an entire year. Therefore, if you still want to undergo the routine all you have to do is scroll back to the dates that you began this routine even if it’s months later.

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Improved overall Range of Motions
Range of motion will not increase by just static stretching. In this program you will undergo dynamic movements that not only increase your flexibility but get you prepared for athletic activity.
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Game Speed Readiness
Before you playing an intense game you must increase your heart rate but also perform low level athletic movements. In this program you will perform drills to get your joints, muscles, and tendons ready for the impact of the game that will also increase your speed and vertical!
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Injury Prevention
Tight and weak muscles are key indicators that you could be one step or jump away from an injury. During this program you will experience exercises that will help keep your entire body healthy and injury free.
Features
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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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Mini Bands // Resistance Band/Pull-Up Assisted Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Total Body Foam Roll

1 x 3:00

B1

90/90 Rotations

1 x 20

B2

Single Leg Rock Back Stretch

1 x 10

B3

3-Way Ankle Dorsiflexion Stretch

1 x 5

B4

PULL BACK BUTT KICK WITH HINGE AND REACH

1 x 10

B5

Hip Flex to Single Leg Reach

1 x 10

B6

Hip Flex Hold to Lateral Lunge

1 x 10

B7

Prone Mini Band Internal Rotation

1 x 10

B8

Mini Band Wall March

1 x 10

Prep

C

PRE-GAME PERFORMANCE PREP

A-SKIPS X FULL SIDELINE LATERAL A-SKIPS XFULL SIDELINE High Knee CARIOCA X FULL SIDELINE FORWARD/BACKWARDS CARIOCA X HALF THE LENGTH OF THE SIDELINE Low-Level Plyo Alternating Lateral Pogo Hops POGO HOPS X10 POWER SKIPS FOR HEIGHT X10 TOTAL POWER SKIPS FOR DISTANCE X10 TOTAL CONTINUOUS CROSSOVER STEP X10

Tuesday
Week 1 Day 3

A

Total Body Foam Roll

1 x 3:00

B1

PNF Hamstring Stretch

1 x 10

B2

90/90 Rotation with Hip Lift

1 x 10

B3

Single Leg Rock Back Stretch with T-Spine Rotation

1 x 10

B4

Frogger Stretch

1 x 10

B5

Bridge March

1 x 10

B6

Toe Touch Squat to Stand

1 x 10

B7

Hip Flex to Single Leg Reach

1 x 10

B8

COSSACK LUNGE

1 x 10

B9

Side to Side Leg Swing

1 x 10

B10

Forward/Backwards Leg Swings

1 x 10

Conditioning

C

PRE-GAME PERFORMANCE PREP

A-SKIPS X FULL SIDELINE LATERAL A-SKIPS XFULL SIDELINE HIGH KNEE CARIOCA X FULL SIDELINE FORWARD/BACKWARDS CARIOCA X HALF THE LENGTH OF THE SIDELINE LOW-LEVEL PLYO ALT. LATERAL ALT. POGO HOPS POGO HOPS X10 POWER SKIPS FOR HEIGHT X10 TOTAL POWER SKIPS FOR DISTANCE X10 TOTAL CONTINUOUS CROSSOVER STEP X10

Thursday
Week 1 Day 5

A

Total Body Foam Roll

1 x 3:00

B1

90/90 with Back Foot Lift

1 x 10

B2

90/90 Rotations

1 x 20

B3

Single Leg Bridge with Lateral Leg Whip

1 x 10

B4

Spiderman Complex

1 x 10

B5

BEAR HOLD TO DOWNWARD DOG

1 x 10

B6

SINGLE LEG REACH TO LATERAL LUNGE

1 x 5

B7

PULL-BACK BUTT KICK STRETCH TO FORWARD LUNGE

1 x 10

Conditioning

C

PRE-GAME PERFORMANCE PREP

A-SKIPS X FULL SIDELINE LATERAL A-SKIPS XFULL SIDELINE HIGH KNEE CARIOCA X FULL SIDELINE FORWARD/BACKWARDS CARIOCA X HALF THE LENGTH OF THE SIDELINE LOW-LEVEL PLYO ALT. LATERAL ALT. POGO HOPS POGO HOPS X10 POWER SKIPS FOR HEIGHT X10 TOTAL POWER SKIPS FOR DISTANCE X10 TOTAL CONTINUOUS CROSSOVER STEP X10

Saturday
Week 2 Day 0

A1

Total Body Foam Roll

1 x 5:00

A2

Lax Ball on TFL

1 x 60

A3

Lax ball on Foot

1 x 60

A4

Lax Ball on Chest

1 x 60

A5

Lax Ball on Teres Major/Minor

1 x 60

B1

Dynamic Couch Stretch

2 x 10

B2

Adductor Dips

2 x 10

C1

90/90 Pails and Rails

1 x 5

C2

90/90 Rotations

1 x 20

C3

3-Way Hamstring Stretch

1 x 0:20

C4

Frogger Stretch with Internal Rotation

1 x 10

C5

Hip Flex to Single Leg Reach

1 x 10

D1

Bridge Walk Outs

2 x 10

D2

Heels Elevated Squat with Pause and Posterior Expansion

2 x 10

D3

Yoga Push Up

2 x 10

Coach
More from FIT | STRENGTH Performance
coach-avatar Coach Mark Bruce

Coach Bruce has been coaching athletes for over 10 years. FS Performance INC was established to ensures athletes were reaching their performance goals and being more prepared for their sport. Coach Bruce was a former collegiate athlete who continues to train like an athlete and does these exact movements so he can stay healthy on the basketball court, but also run around with his son!

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Feel Better, Move Better, Play Longer!

The key to being an athlete for a long duration is to make sure your body continues to move well. The days of just stepping onto the court or stepping into the weight room without preparing your body are over. If you continue to do that you’ll find yoursel

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FAQs
Who is this program for?
Athletes 18 and older still playing competitively (High School, College, Professionally, Rec Leagues)
How long does each session take?
If you watch all of the videos and review the routine ahead of time it will take 10-12 minutes.
What equipment do I need?
You need a mini resistance band, low level one; You also will need a big resistance band or a pull-up assistant band.
Can I print this program out?
Yes but you will not be able to see the videos. Make sure you watch the videos a few times over so you know what to do.
Can I do this before I strength train?
100%! The routines are great to do before any physical activity.
Is this ok for athletes under 18 years old?
Yes and no. Some of the drills are a bit advanced but there are a lot of drills that are solid for any athlete. Give it a try!
What if I have pain doing any of these movements?
If you have pain doing any of these movements what do you think is going to happen when you play your sport? See a doctor and get rid of the pain ASAP.
Do I have to follow the program on the date it shows on Train Heroic?
No! You can do the routines on any day of the week. Therefore, if you are playing on a Tuesday and the workout is posted on Monday, you can still do it on Tuesday. You just will have to scroll to that date.
What if I love doing one routine more than the other?
Then do that routine every time, I will not be mad at you.
The Proof
verified-athlete-avatar Supreme H

Professional Basketball Player

Verified Athlete

"Utilizing these movements before I train or play has helped my body feel great and allow me to play at a higher level!"

verified-athlete-avatar Mitch

Division 1 Volleyball Player

Verified Athlete

"Training at FSP has taken my game to the next level. I use the same movements at school before stepping onto the court and it has helped me stay healthy and moving well."

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