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.
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
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
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
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 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!
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
Get GAME DAY PREPProfessional 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!"
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."