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HAUS Built - 4 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.

$150
Get HAUS Built - 4 Day Basketball Pre-Season
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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.
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From First Step to Final Buzzer
Focus on improving acceleration and creating separation to blow past defenders through all four quarters.
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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
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Programming 6 days per week
4 strength sessions and 2 mobility sessions per week designed to get you ready for the season. Warm-ups, Speed & Agility, Lifting.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Written tips and cues
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Mini Bands // Large Resistance Bands // Sled // Cable Machine
Recommended
Hexbar // Medicine Balls // Bosu Ball // Dowel
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Forward Walking Lunge to Hip Flexor Stretch

1 x 10

A2

Alternating Lateral Lunge

1 x 10

A3

Walking Butt Kick to Quad Stretch

1 x 10

A4

Knee to Chest + Hamstring Sweep

A5

Unassisted Double Leg Calf Raise

1 x 10

A6

Wall Dorsiflexion (Toe Raise)

A7

Tempo Skip (Rhythm Skip)

1 x 10

A8

Backward Tempo Skip (Rhythm Skip)

1 x 10

A9

DL Pogo

1 x 10

A10

Backward Pogo's

1 x 10

A11

Double Leg Snap Down

1 x 5

A12

Split Stance Snap Down

1 x 5

A13

Double to Single Leg Snap Down

1 x 5

B1

Snap Down to Vertical Jump

1 x 5

B2

Broad Jump (Stick)

1 x 5

B3

Single Leg Jump Double Leg Land

1 x 5

B4

Single Leg Box Jump

1 x 5

B5

Seated Box Jumps

1 x 5

B6

Standing Box Jumps

1 x 5

B7

Depth Jumps

1 x 5

B8

Single Leg Drop Jump

1 x 5

C1

Hex Bar Deadlift

3 x 5

C2

Approach Box Jump

3 x 5

C3

Box Depth Drop

3 x 5

D1

DB RFE Split Squat

3 x 6

D2

Weighted Pogo to Split Stance Snap Down

3 x 6

D3

Split Stance Band Pallof Iso

3 x 30

E1

DB Lateral Lunge to March

3 x 6

E2

MB Skater Hops

3 x 6

F1

3 Way Calf Raises

3 x 10

F2

Forward/Backward Line Hops

3 x 10

Monday
Week 1 Day 2

A1

Knee Banded 2 Step Diagonal Backward

1 x 10

A2

Knee Banded 2 Step Diagonal Backward

1 x 10

A3

Knee Banded 2 Step Diagonal Lateral LT

1 x 10

A4

Mini Band Pop Drops

1 x 10

A5

Standing Single Leg Mini Band Clamshell

1 x 10

A6

Walking Lateral Lunge

1 x 10

A7

45 Degree Lunge

1 x 10

A8

Hip Cradle Lift

1 x 10

A9

Hamstring Kickouts

1 x 10

A10

Straight Leg Lift to Snap Down with Rotation

1 x 10

A11

Walking Butt Kick to Quad Stretch

1 x 10

A12

Close the Door

1 x 10

A13

Backward Open Door Skip

1 x 10

A14

Lateral Shuffle with Arm Swing

1 x 10

A15

Carioca with Knee Drive

1 x 10

A16

Lateral Stiff Soft

A17

Lateral Line Hops to Sprint

1 x 5 @ 10

B1

Lateral Traveling Bound - Stick the Landing

1 x 10

B2

Lateral Traveling Bound - Continuous

1 x 10

B3

Lateral Bound - 2 Out, 1 Back

1 x 10

B4

Lateral Deceleration Steps

1 x 5

B5

Run to Lateral Deceleration

B6

Crossover to Sprint

B7

5 Yard Crossover Run to Base

B8

5 Yard Crossover Run to Opposite Direction Sprint

C1

DA Single Arm Chest Press on Bosu

3 x 5

C2

Barbell Bench Press

3 x 5

C3

Push Up on Band (Stability)

3 x 5

D1

DB SA Bench Supported Bent Over Row

3 x 5

D2

Negative Pull Up

3 x 5

D3

Band Hollow Hold Pullover

3 x 10

E1

DB Split Stance Curl to Press

3 x 5

E2

DB Reverse Fly

3 x 10

E3

Bent Over Tricep Kickback

3 x 15

E4

DB Plank Pull Through

3 x 10

Tuesday
Week 1 Day 3

A1

Standing Hip CAR

2 x 5

A2

Band Assisted Hamstring Stretch

2 x 5 @ 3

A3

Banded Butterfly Stretch

2 x 5 @ 3

A4

1/2 Kneeling KB Assisted Ankle Dorsiflexion Stretch

2 x 5 @ 3

A5

Med Ball Half Kneeling Half Circle Mobility

2 x 5

A6

T-Spine Reach

2 x 5

A7

Supine Foam Roll Snow Angels

2 x 5

A8

Single Arm Foam Roll Lat Stretch

2 x 5

Wednesday
Week 1 Day 4

A1

Ankle Banded Straight Leg Inside to Outside Step

1 x 10

A2

Ankle Banded Straight Leg Inside to Outside Step Backward

1 x 10

A3

Ankle Banded Straight Leg Lateral Walks

A4

Knee Banded Duck Walk Forward

1 x 10

A5

Knee Banded Duck Walk Backward

1 x 10

A6

Knee Banded Duck Walk Lateral

1 x 10

A7

Feet Banded March in Place

1 x 10

A8

Walking March

A9

Tempo March

A10

High Knees

A11

Knee to Chest + Hamstring Sweep

1 x 10

A12

Forward Walking Lunge to Hip Flexor Stretch

A13

Lunge with Torso Rotation

A14

Jogging Butt Kicks

A15

Walking Butt Kick to Quad Stretch

1 x 10

A16

Straight Leg Lift to Snap Down

1 x 10

A17

Close the Door

1 x 10

A18

Backward Open Door Skip

1 x 10

A19

Tempo Skip (Rhythm Skip)

1 x 10

A20

DL Pogo

1 x 10

A21

A-Skips

1 x 10

A22

Acceleration Bound

A23

Half Kneeling Sprint

1 x 10 @ 2

B1

Feet Banded Wall March

3 x 10

B2

Sled Push

1 x 10

B3

Acceleration Bound

3 x 10

B4

Push-Up to Sprint

3 x 10

C1

Knee Banded Dowel Squat

2 x 10

C2

Knee Banded Dowel Hinge

2 x 10

C3

Band Hollow Hold

2 x 30

D1

Kickstand Zurcher Squat 5-1-1-1

3 x 6

D2

Knee Banded Squat ISO on Bosu

3 x 30

D3

Knee Banded Bear Crawl ISO

3 x 30

E1

Barbell Hip Thrust

12, 10, 8

E2

Alternating Slider Hamstring Curls

3 x 20

E3

Side Plank Clamshell

3 x 10

F1

Adductor Plank

2 x 30

F2

Dorsiflexion Walks

2 x 20

Thursday
Week 1 Day 5

A1

Forward Walking Lunges

1 x 10

A2

Knee to Chest + Hamstring Sweep

1 x 10

A3

Walking Lateral Lunge

1 x 10

A4

Walking Butt Kick to Quad Stretch

1 x 10

A5

Traveling Straight Leg Lift to Snap Down

1 x 10

A6

Hip Cradle Lift

1 x 10

A7

Bear Crawl Forward/Backward

1 x 10

A8

Knee Banded Duck Walk Forward

1 x 10

A9

Knee Banded Duck Walk Backward

1 x 10

A10

Knee Banded Duck Walk Lateral

1 x 10

A11

Ankle Banded Straight Leg Inside to Outside Step

1 x 10

A12

Feet Banded March in Place

1 x 10

B1

Lunge Position SA Cable Press

3 x 5

B2

Landmine Split Jerk

3 x 5

B3

MB Lateral Bound to Rotational Wall Throw

3 x 5

C1

Cable SA Rotation Row

3 x 6

C2

Cable Straight Arm Pulldown

3 x 5

C3

Single Leg MB Slam

3 x 4

D1

DB 21 Curls

2 x 7

D2

Bent Over Tricep Kickback

2 x 20

D3

Bear Crawl Forward/Backward

2 x 10

E

2-Turn 50

3 x 8 @ 30

Friday
Week 1 Day 6

A1

Standing Hip CAR

2 x 5

A2

Band Assisted Hamstring Stretch

2 x 5 @ 3

A3

Banded Butterfly Stretch

2 x 5 @ 3

A4

1/2 Kneeling KB Assisted Ankle Dorsiflexion Stretch

2 x 5 @ 3

A5

Med Ball Half Kneeling Half Circle Mobility

2 x 5

A6

T-Spine Reach

2 x 5

A7

Supine Foam Roll Snow Angels

2 x 5

A8

Single Arm Foam Roll Lat Stretch

2 x 5

Coaches
More from Training HAUS
coach-avatar 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.

coach-avatar William Welle

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

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Get HAUS Built - 4 Day Basketball Pre-Season
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FAQs
Do I have the ability to message my coach with questions or concerns?
Yes - You can message Coach Niki directly within the app in the chat screen! You can also leave comments for her in your workouts directly.
Can I move my workouts to other days according to my schedule?
Yes - you can move workouts around as needed by selecting it in your app and clicking the options button on the top of your screen.

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