Basketball Off-Season
MB Performance Institute
Basketball**This off-season basketball program is designed for those looking to get more AIR, move fluidly, increase strength and power to accelerate their athletic development to perform better on the court. The philosophy behind this program will keep an athletes body ready to move in numerous directions and help prevent non-contact injuries from occurring. Be Prepared, Train Smarter, Perform Better. **
Prep
A
Mini Band Mobility Series
Monster walks 5 yards Backwards Monster walks 5 yards 1/4 squat lateral steps 5 yards each way Air Squats with bands 10x Hip Bridges 10x Leg Push and Pull with 1 band 10x each leg Standing Marches 10x each leg Scap squeezes with band around the wrists 10x
Prep
B
Movement and Pre-Lift Lowers
90/90 Switches Open Books Spiderman Stretch SLRDLs 2x5yards Bird Dogs 2x5 Ankle Rockers 2x5
C1
Banded DB Clean w/leg drive
3 x 2
C2
Banded Deadbugs
3 x 8
D1
Front Squats
5, 3, 8, 8, 8 @ 50, 60, 65, 65, 65 %
D2
Hurdle Jump
3 x 1 @ 24
E1
SL Step down w/step back
3 x 4 @ 10 lb
E2
Banded low jabs + circle jabs
3 x 7
E3
Single arm plank w/MB dribble
3 x 10 @ 4 lb
Prep
A
Movement and Pre-Lift Uppers
Bear Crawl 1x10 Inch Worms 1x5 Wall Angels 2x5 Scap Push Ups 2x10
B1
First Step Sled Shove
3 x 3 @ 45 lb
B2
MB Chest Pass to Sprint
3 x 2 @ 10 lb
C1
Alternating DB Bench Press
3 x 8
C2
Weighted Quadruped Alternating Row
3 x 8
D1
Split Stance OH Press w/Banded High to Low Pull
3 x 8
D2
Banded Tricep Overhead Press
3 x 12
D3
Body Saw
3 x 12
Prep
A
Mini Band Mobility Series
Monster walks 5 yards Backwards Monster walks 5 yards 1/4 squat lateral steps 5 yards each way Air Squats with bands 10x Hip Bridges 10x Leg Push and Pull with 1 band 10x each leg Standing Marches 10x each leg Scap squeezes with band around the wrists 10x
B1
KB Hip Gait Opener
2 x 5
B2
MB Adductor Hold to T-Spine Rotation
2 x 5 @ 10 lb
B3
Banded Hip Switches
2 x 10
C1
Banded Lateral Push Offs
2 x 3
C2
Banded Lateral Crossover Runs
2 x 20
D1
Hex-bar Split Stance Deadlift
3 x 8
D2
Band X Pull
3 x 8
E1
Nordic Iso Holds
3 x 0:08
E2
Seated Lat Pull Downs
3 x 8
Prep
A
Movement Preparation
Spiderman walk Knee Hug to Atlas Stretch Quad stretch to SLRDL with reach Leg Cradle to Toe Touch Open Hip Skip SL Alternating Pogos 2x10sec Lateral Push Off to Vertical Jump 2x5 yards each.
B1
Granny Toss to Pogos
2 x 2 @ 12 lb
B2
SLRDL Plate Drop ISO Hold
2 x 4 @ 25 lb
B3
Pendulum Passes
2 x 5 @ 10 lb
C1
Landmine drop in to split jerk
3 x 3
C2
Plate Loaded Pallof Press
3 x 5
D1
Banded Front foot elevated split stance pogos
3 x 15 @ 10 lb
D2
DB Gather and Jump
3 x 1 @ 5 lb
D3
Plank Pull Through
3 x 10 @ 25 lb
Matthew Bruninghaus
Owner / Strength + Conditioning Coach USAW Sport Performance Coach MS in Sport Management Lasell University(Concentration Sport Leadership) CPT, USAW-1 Sports Performance Coach Matt is the founder of MBPI with 11 years experience coaching over one thousand athletes; working with professional athletes, semi-professional athletes, collegiate athletes, high school athletes, middle school athletes
Anthony Videtto
Former D-1 Athlete/UMASS. High School Hall of Fame Athlete/PTs, CSCS
Mike Silva
Multi-sport athlete.
Verified Athlete""In my three years with Matt, we focused on explosiveness in speed, agility, and jumping. We also focused on building a stronger body. Each workout was different and great in its own way. Matt brought my forty times down, my vertical jump up, and my lifting numbers up.""
Quinn Moriarty
High School Basketball Athlete
Verified Athlete""My improvements have shown up on the court and this program has been the difference maker for me. I have improved up and down the court with speed and quickness on defense and offense. I can now dunk and blocks per game has gone up!""
