Proof Athletic

Basketball
Coach
Mike Brungardt

Features
3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 20-week program
Sunday
Male Basketball Ages 9-12: Week 1 Day 1

A1

Warmup Skips YST

1 x 30

A2

Lateral Slides

1 x 30

A3

Backward Run Warmup

1 x 30

B1

Agility Speed Ladder Ick Shuffle Back YST

1 x 1

B2

Agility Speed Ladder 2 Foot Run YST

1 x 1

C1

Body Weight Squat

1 x 10

C2

Push-Up

1 x 5

C3

Pull-Up

1 x 3

C4

Single Leg Calf Raise

1 x 10

D1

Plank YST

1 x 0:15

D2

Balance Front Reach YST

1 x 5

D3

Opposite Arm/Leg Knees YST

1 x 5

E

Static Stretch Routine

1 x 0:30

F

Tuesday
Male Basketball Ages 9-12: Week 1 Day 3

A1

Jump Rope 2 Foot Bounce YST

1 x 20

A2

Jump Rope Jog Forward/Back YST

1 x 30

A3

Jump Rope 2 Feet Lateral Bounce YST

1 x 20

B1

Agility Speed Ladder Single Leg High Knee

3 x 1

B2

Agility Speed Ladder Lateral 2 In/Out YST

3 x 1

C1

Mountain Climber

1 x 20

C2

Push-Up

1 x 10

C3

Pull-Up

1 x 5

C4

Single Leg Calf Raise

1 x 10

D1

Side Plank YST

1 x 0:15

D2

Balance Back Reach YST

1 x 10

D3

Windmills

1 x 10

E

Static Stretch Routine

1 x 0:30

F

Thursday
Male Basketball Ages 9-12: Week 1 Day 5

A1

High Knees In Place

1 x 30

A2

Warmup Butt Kicks YST

1 x 30

A3

Carioka

1 x 30

B1

Agility Speed Ladder Hip Twist

3 x 1

B2

Agility Speed Ladder Forward/Back Shuffle YST

3 x 1

C1

Body Weight Walking Lunges

1 x 20

C2

Push-Up

1 x 10

C3

Pull-Up

1 x 5

C4

Single Leg Calf Raise

1 x 10

D1

Back Plank

1 x 0:15

D2

Balance 3 Way Reach YST

1 x 10

D3

Superman

1 x 10

E

Static Stretch Routine

1 x 0:30

F

Coach
coach-avatar Mike Brungardt

PROOF Male Basketball Ages 9-12