COVAL Hoopstrong

Basketball
Coach
Mike Coval

This program is the cheat code to help you maximize your explosiveness, quickness, and bounce before the season starts!

When we're trying to build explosiveness, we're not trying to create a bunch of fatigue or have your muscles feeling like they're going to burn right off your bone.

I mention that because you might feel like you're not working hard off, but if you're putting 100% into every rep then I assure you that you're stressing your central nervous system (CNS) enough that you'll see the results you're looking for.

"Yeah, yeah, yeah...but how many inches will this program add to my vertical?"

You're going to hate my answer....I....don't.....know.

There's going to be variance in results from person to person.

Genetics, previous training experience, how much additional stress are you placing on your body throughout the week (i.e. are you in-season or off-season?, etc), are you already explosive or are you not explosive, and are you training with maximal intent or are you half-assing it and going through the motions are just a few variables to take into consideration when thinking of how much success one can have with this program (or any program really).

With all that said I've had basketball players put on as many as 3 inches on their vertical in 6 weeks and I've had basketball players make no gains with their vertical in the gym, but out-on-the-court they feel much more explosive and have the video to back it up.

If you're giving every rep in the gym 100% focus & effort, then I guarantee that you will be satisfied with the gains that you make on this program!

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
REQUIREDBarbellTrap Bar / Hex BarResistance BandsDumbbellsBoxes for Jumps (soft plyo boxes are best for jumping to...for some of the drills that require a box that is 12 inches and under then a hard plyo box will be best)RECOMMENDEDSafety Squat Bar (for Hatfield Squats)Kettlebells
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Pre-Season

A1

Single Leg Glute Bridge (Hoopstrong)

1 x 8

A2

Quadruped Thoracic Rotation

1 x 5

A3

1/2 Kneeling DF Iso to Stand Up

1 x 5

A4

Lateral Hip Shift (Defensive Stance)

1 x 5

A5

A-Skip (V1 & V2)

1 x 20

B1

Anderson SSB Back Squat

3 x 5

B2

Butt to Heels to Tall Kneeling MB Broad Jump Chest Pass

3 x 5

C1

KB Jump

3 x 5

C2

Band Assisted Vertical Jump

3 x 10

C3

Pogo Jumps

3 x 10

C4

Skip for Height

3 x 5

Tuesday
Pre-Season

A1

Hooklying Bridge

1 x 8

A2

Slow Rotating Side Plank

1 x 5

A3

1/2 Kneeling DF Iso to Stand Up

1 x 5

A4

Lateral Hip Shift (Defensive Stance)

1 x 5

A5

Lateral Squat Iso to Push Off

1 x 5

B1

Lateral Lunge (Hoopstrong)

3 x 5

B2

2 Pt DB Row

3 x 5

C1

Lateral Squat Iso to Push Off w/ Return

3 x 3

C2

Lateral Drop to Lateral Bound

3 x 5

C3

Bounce in Place to Defensive Shuffle

3 x 8

C4

Shuffle, Turn, Sprint

3 x 2

Thursday
Pre-Season

A1

Single Leg Glute Bridge (Hoopstrong)

1 x 8

A2

Quadruped Thoracic Rotation

1 x 5

A3

1/2 Kneeling DF Iso to Stand Up

1 x 5

A4

Lateral Hip Shift (Defensive Stance)

1 x 5

A5

A-Skip (V1 & V2)

1 x 20

B1

Concentric Only Split Squat

3 x 5

B2

Band Assisted Plyo Push Up

3 x 5

C1

Trap Bar Jump

3 x 3

C2

Band Assisted Alternating Split Squat Jump

3 x 8

C3

Penultimate Box Jump

3 x 2

C4

Penultimate SL Elevated Jump

3 x 3

Hoopstrong: Pre-Season Shock