Proof Athletic
BasketballMuscle and Movement Intelligence: 4 Way - Test (or prepare to test) and Train
This focused one-month training program is designed to improve your ability to move in multiple directione with speed and efficiency. The ability to change direction and cover the court forward, backward, and laterally, are key athletic skills for basketball. The goal of our Complete Combine Program is to improve both your Combine test score and your overall athleticism. This training program can be utilized and integrated by the athlete’s high school coach, a private trainer, or the athlete can effectively train on his own using the multimedia training app.
In these videos, we address the benefits of the Combine that are more important than a snapshot in time for talent identification. At PROOF we look at testing data as a way to help players get better on the court. Our Foundation Programs well help you improve your athletic strengths and weaknesses so you can reach your full potential as a player.
The goal of PROOF’s Combine Muscle and Movement Intelligence Program is to help you move better. Improve your movement ABC’s: Agility, Balance, and Coordination. The benefits of testing and then training is that you will become a better mover globally: faster, quicker, more agile, and you’ll jump higher.
For this program, you will need standard weight room equipment for the 3 days of Muscle Intelligence and no special equipment for the 2 days of Movement Intelligence .
Features5 sessions per week
Must use App app to view and log training
Program Training
A
PROOF Combine Muscle Intelligence
B
PROOF Combine Warmup
C1
Back Squat YST
12, 8, 6
C2
Front Lunge YST
10, 8, 6
C3
Barbell RDL
10, 8, 6
C4
Leg Curl YST
12, 8, 6
D1
Bench Press YST
1 x 12
D2
Lat Pulldown YST
1 x 12
D3
Bent Over DB Row YST
1 x 12
E1
Plank YST
1 x 30
E2
Side Plank YST
1 x 30
E3
Back Plank
1 x 30
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
A
PROOF Combine Movement Intelligence
B
PROOF Combine Warmup
C1
PROOF Combine (4 Way) 3 Way Lunge
3 x 3
C2
PROOF Combine (4 Way) Speed Skate
3 x 5
C3
PROOF Combine (4 Way) Double Leg Box Hop
3 x 3
D
Static Stretch Routine
A
PROOF Combine Warmup
B1
Side Squat
1 x 10
B2
Walking Lunges
1 x 12
B3
Barbell RDL
1 x 10
B4
Leg Curl YST
1 x 12
C1
Bench Press YST
12, 8, 6
C2
Lat Pulldown YST
12, 8, 6
C3
Bent Over DB Row YST
12, 8, 6
D1
Physio Ball Prayers Proof
3 x 10
D2
Back Extension YST
1 x 15
E
Static Stretch Routine
A
PROOF Combine Warmup
B1
PROOF Combine (4 Way) 3 Way Lunge
3 x 3
B2
PROOF Combine (4 Way) Speed Skate
3 x 5
B3
PROOF Combine (4 Way) Double Leg Box Hop
3 x 3
C
Static Stretch Routine
A
PROOF Combine Warmup
B1
Back Squat YST
12, 8, 6
B2
Front Lunge YST
10, 8, 6
B3
Barbell RDL
10, 8, 6
B4
Leg Curl YST
12, 8, 6
C1
Incline DB Press YST
1 x 12
C2
Lat Pulldown YST
1 x 12
C3
Bent Over DB Row YST
1 x 12
D1
Plank YST
1 x 30
D2
Side Plank YST
1 x 30
D3
Back Plank
1 x 30
D4
Physio Ball Donkey Kicks
1 x 15
E
Static Stretch Routine
