New

HAUS Built - 2 Day Basketball Pre-Season

Training HAUS

Basketball

Coaches

Niki Fokken and William Welle

Build the strength, speed, power and conditioning needed to compete at your highest level this season. Our basketball pre-season performance program prepares athletes for the physical demands of the game through targeted sports-specific training. Show up to tip-off stronger, faster and ready to perform.

$99

Get HAUS Built - 2 Day Basketball Pre-Season

Train for Basketball

Don't waste your pre-season aimlessly lifting at the gym. With the HAUS you'll get expertly tailored speed, agility and resistance training for basketball.

From First Step to Final Buzzer

Focus on improving acceleration and creating separation to blow past defenders through all four quarters.

Don't Get Caught on the Bench

Build resilience, reduce injury risk, and keep yourself ready to compete when your team needs you most.

Features

Programming 2 days per week

Two sessions per week designed to get you ready for the season. Warm-ups, Speed & Agility, Lifting.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Written tips and cues

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Large Resistance Bands // Dumbbells // MiniBands // Bench // Bosu Ball // Medicine Balls

Recommended

Cable Machine // Kettle Bells

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Forward Walking Lunge to Hip Flexor Stretch

1 x 21

Knee to Chest + Hamstring Sweep

1 x 21

Jog

1 x 42

Alternating Lateral Lunge

1 x 21

Hip Cradle Lift

1 x 21

Jog

1 x 42

Walking Butt Kick to Quad Stretch

1 x 21

Straight Leg Lift to Snap Down

1 x 21

Jog

1 x 42

A10

DL Pogo

1 x 21

A11

Split Stance Pop Drops

1 x 21

A12

Jog

1 x 42

A13

Tempo Skip (Rhythm Skip)

1 x 21

A14

A-Skips

1 x 21

A15

Jog

1 x 42

A16

High Knees to Sprint

1 x 42

Wall March Iso

3 x 20

Hips Banded March to Bound

3 x 42

Acceleration Bound

3 x 42

DB Goblet Squat

3 x 10

Knee Banded Squat ISO on Bosu

3 x 30

DB Double Arm Chest Press on Bosu

12, 10, 8

DB DA Single Leg RDL

3 x 8

Split Stance DB SA Row

12, 10, 8

MB Split Stance Slam

3 x 4

3 Way Calf Raises

2 x 10

DL Pogo

2 x 20

Tuesday

Week 1 Day 3

Walking Lateral Lunge

1 x 21

Walking Lateral Lunge

1 x 21

Jog

1 x 42

Lunge with Torso Rotation

1 x 21

Hip Cradle Lift

1 x 21

Jog

1 x 42

Straight Leg Lift to Snap Down with Rotation

1 x 21

Walking Butt Kick to Quad Stretch

1 x 21

Jog

1 x 42

A10

Close the Door

1 x 21

A11

Backward Open Door Skip

1 x 21

A12

Jog

1 x 42

A13

Lateral Shuffle with Arm Swing

1 x 84

A14

Carioca with Knee Drive

1 x 84

A15

Lateral Line Hops to Sprint

1 x 10 @ 21

Lateral Decel Line Switches

1 x 20

Lateral Decel 1-Step Approach

1 x 10

Lateral Decel Running Approach

1 x 10

Lateral Decel w/Burst Out

1 x 8

Lateral Decel w/Mirror Drill Burst Out

1 x 8

DB Lateral Lunge to March

3 x 8

MB Skater Hops

3 x 4

Tall Kneeling DB DA Shoulder Press

3 x 10

Band Hollow Hold Pullover

3 x 30

Half Kneeling Cable/Band Pallof Hold

3 x 30

Top Half Plank with KB Pull Through

3 x 10

Coaches

More from Training HAUS

Niki Fokken

Certified sports performance coach at Training HAUS’s Eagan location. Specializing in science‑based performance training and injury prevention as it pertains to basketball, volleyball, dance and gymnastics.

William Welle

Certified sports performance coach at Training HAUS’s Eagan location, specializing in elite athletic performance, injury prevention, and biomechanics-based training.