Xtra Innings Performance

Basketball
Coach
Adrian Guyer

The Elite On Court Pre Season program was designed for the High School and Youth basketball athlete, coaches and parents.  This program can be completed at the court with just a basketball, a few bands and a winning mindset.  Athletes will have 2 strength/power/plyometric/speed sessions, 2-3 on court skill development sessions and 3 recovery/injury prevention sessions each week.  

Many strength and conditioning programs neglect the basketball specific skills needed as part of an athletes pre season preparation, but the Elite On Court program includes skill development training from a strength coach who is also in the trenches with you as a basketball athlete and competitor.  Rather than just going to the court to "shoot around" each day you can show up with a plan to help you every step of the way. This program is the perfect fit for a HS Coach to implement for his athletes during the "hands off period" prior to the season. We also include recovery modules and foot/ankle strength modules that athletes can use both in season and out to help them move better on and off the court.

Links to the bands needed for this program: 

First Place Superbands (Resistance Bands) (performbetter.com) 

One of each size: 1", 3/4", 1/2", 1/4" 

First Place Mini Band (performbetter.com)

2 Green, 2 Yellow, 2 Blue



Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Links to the bands needed for this program: First Place Superbands (Resistance Bands) (performbetter.com) One of each size: 1" // 3/4" // 1/2" // 1/4" First Place Mini Band (performbetter.com)2 Green // 2 Yellow // 2 Blue
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Strength & Power - Pick Up

Onboarding Video

A

Watch the following video to learn how to log your workouts in Trainheroic

Warm Up

B

Dynamic Warm Up - Basketball

Reactive Forefoot Run - Half Court D/B x 2 Reactive High Knees - Half Court D/B Skip w/ Arm Circles - Half Court D/B Reaching RDL - 8-10 Each Leg Lateral Lunge w/ Reach - 8-10 Each Leg Reverse Power Lunge - 6-8 Each Leg Lateral Shuffle w/ Hydrant - Half Court D/B Forward/Backward Slides (On Command) Lateral Slides (On Command) Jump and Bump - 4-6 Each Leg

C1

90/90 Roundabout

2 x 8

C2

Bridge/Hamstring Walk Outs

2 x 6

C3

Ankle Roll and Raise

2 x 8

C4

Heel Walk - Toes In and Out

2 x 20

C5

Isometric Split Squat w/ Ball Dribble

2 x 20

D

Broad Jump Test

E1

Band Back Squat

2 x 12

E2

Vertical Jump to Broad Jump

2 x 4

E3

Push Up - BW

1 x MAX

E4

Push Up - Hand Release

1 x 10

E5

MB Reactive Chest Pass (Standing)

2 x 30

E6

Fake Chop Split Stance - MB

2 x 10

Circuit

F

Before going into your basketball training we will finish with some speed and acceleration drills. It's best if you have a partner for the chase drills to help you improve your ability to see and react to their movement, just pick who will move first before each rep. If you are alone you can throw a ball down the court and try to catch it before it bounces a certain number of times. Or you can throw a ball up high behind you and react to the sound of it hitting the ground. Get creative, the key is to have to react quickly to something you hear or see. Be very intentional about moving as quickly as you possibly can with each of these sprints, as if the game is on the line!! Hot Foot to Lateral Accel 2x10yd Accelerations - 180 Turn 2x10yd Acceleration - Pop Up Start 2x10yd

G

5-Way Wall Stretch

Pick Up

H

Your strength days are considered your high intensity days, so after finishing your strength workout get on the court with some teammates for 30+ minutes of high intensity pick up. This should be high intensity by way of speed and also your intent, meaning that you are focused on making quality plays and moving like a champion throughout.

Monday
Skill Development

Warm Up

A

Dynamic Warm Up - Basketball

Reactive Forefoot Run - Half Court D/B x 2 Reactive High Knees - Half Court D/B Skip w/ Arm Circles - Half Court D/B Reaching RDL - 8-10 Each Leg Lateral Lunge w/ Reach - 8-10 Each Leg Reverse Power Lunge - 6-8 Each Leg Lateral Shuffle w/ Hydrant - Half Court D/B Forward/Backward Slides (On Command) Lateral Slides (On Command) Jump and Bump - 4-6 Each Leg

Ball Handling Warm Up

B

Quick ball handling warm up to get the body moving. Video one focuses on hand speed and ball control. Start off by completing 30 seconds of each, with a 10 sec break in between One hand around foot (30s each side) Figure 8's (30s each direction) Tap Tap Over Top (complete 30s each side, if you add a move and end up alternating hands then complete for a minute straight) Video two incorporates game like moves and emphasize ball security Start off by completing 2 rounds of 30 seconds of work with a 30 second break in between If ball handling is a primary area of improvement for you, then you can complete all variations without a rest, go through multiple times, or extend all variations to 60s

C

Finishing Warm Up

1 x 10

Shooting Warm Up

D

Shooting Warm Up - Pt. 1 (Form Shots) - Start with making 5-8 from each spot, to make it more challenging, only count swishes - Start low even when close to the basket - Can work all the way back to 3 point line if trying to improve range, never sacrifice form for distance though Shooting Warm Up - Pt. 2 (Footwork) - Make 3-5 shots with each variation of footwork to start - Once you are confident with your form and shooting a percentage of around 60-70%, focus on how quick you can get your shot off Shooting Warm Up - Pt. 3 (Shooting Off the Dribble) - Focus on pounding the ball hard into the pocket - If you feel confident after a week or so and want to make it more difficult, you can add more complex dribbling moves, then the next advancement would me step backs and side steps Shooting Warm Up - Pt. 4 (Increasing Range) - This part varies a lot depending on current skill level - Focus on extending your distance to the 3 point line or beyond, and if you are there already you can start to incorporate Parts 2 and 3 from 3-Point land

E1

Game Shots - Guards

E2

Game Shots - Bigs

F1

Shooting While Fatigued

F2

Ball Handling Conditioning

2 x 3:00

G

5-Way Wall Stretch

1 x 1

Monday
Foot and Ankle Strength and Performance

A1

Foot Fascial Release - Lacrosse Ball

2 x 45

A2

Side Flexion SL Overhead

2 x 45

A3

Leaning Lateral Calf Raise

2 x 12

A4

SL Reach Matrix

2 x 12

Tuesday
Day 3 Recovery

Recovery

A

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea 90/90 Reach and Rotatate - 6ea

Wednesday
Strength & Power - Pick Up

Warm Up

A

Dynamic Warm Up - Basketball

Reactive Forefoot Run - Half Court D/B x 2 Reactive High Knees - Half Court D/B Skip w/ Arm Circles - Half Court D/B Reaching RDL - 8-10 Each Leg Lateral Lunge w/ Reach - 8-10 Each Leg Reverse Power Lunge - 6-8 Each Leg Lateral Shuffle w/ Hydrant - Half Court D/B Forward/Backward Slides (On Command) Lateral Slides (On Command) Jump and Bump - 4-6 Each Leg

B1

90/90 w/ Internal and External Rotation

2 x 8

B2

SL RDL w/ OH Drive

2 x 8

B3

Mini Band Lat Walk - Tip-Toe

2 x 15

B4

Band Pull Apart

2 x 12

B5

Iso Split Squat w/Calf Raise - Raised Front Foot

2 x 12

C

Change of Direction Test

D1

Split Squat - Band

2 x 12

D2

Pogo Hops - Lateral

2 x 12

D3

Band Push Press

2 x 10

D4

MB & Stability Ball Single Arm Wall Dribble

2 x 60

D5

High Plank Matrix

2 x 30

Circuit

E

Before going into your basketball training we will finish with some speed and acceleration drills. It's best if you have a partner for the chase drills to help you improve your ability to see and react to their movement, just pick who will move first before each rep. If you are alone you can throw a ball down the court and try to catch it before it bounces a certain number of times. Or you can throw a ball up high behind you and react to the sound of it hitting the ground. Get creative, the key is to have to react quickly to something you hear or see. Be very intentional about moving as quickly as you possibly can with each of these sprints, as if the game is on the line!! Crossover Acceleration 2x10yd Lat Shuffle to Acceleration 2x10yd Head to Head Chase 2x10yd

F

5-Way Wall Stretch

Pick Up

G

30+ Minutes of Pick Up Play Your strength days are considered your high intensity days, so after finishing your strength workout get on the court with some teammates for 30+ minutes of high intensity pick up. This should be high intensity by way of speed and also your intent, meaning that you are focused on making quality plays and moving like a champion throughout.

Thursday
Foot and Ankle Strength and Performance

A1

Foot Fascial Release - Lacrosse Ball

2 x 45

A2

Side Flexion SL Overhead

2 x 45

A3

Leaning Lateral Calf Raise

2 x 12

A4

SL Reach Matrix

2 x 12

Thursday
Skill Development

Warm Up

A

Dynamic Warm Up - Basketball

Reactive Forefoot Run - Half Court D/B x 2 Reactive High Knees - Half Court D/B Skip w/ Arm Circles - Half Court D/B Reaching RDL - 8-10 Each Leg Lateral Lunge w/ Reach - 8-10 Each Leg Reverse Power Lunge - 6-8 Each Leg Lateral Shuffle w/ Hydrant - Half Court D/B Forward/Backward Slides (On Command) Lateral Slides (On Command) Jump and Bump - 4-6 Each Leg

Ball Handling Warm Up

B

Quick ball handling warm up to get the body moving. Video one focuses on hand speed and ball control. Start off by completing 30 seconds of each, with a 10 sec break in between One hand around foot (30s each side) Figure 8's (30s each direction) Tap Tap Over Top (complete 30s each side, if you add a move and end up alternating hands then complete for a minute straight) Video two incorporates game like moves and emphasize ball security Start off by completing 2 rounds of 30 seconds of work with a 30 second break in between If ball handling is a primary area of improvement for you, then you can complete all variations without a rest, go through multiple times, or extend all variations to 60s

C

Finishing Warm Up

1 x 10

Shooting Warm Up

D

Shooting Warm Up - Pt. 1 (Form Shots) - Start with making 5-8 from each spot, to make it more challenging, only count swishes - Start low even when close to the basket - Can work all the way back to 3 point line if trying to improve range, never sacrifice form for distance though Shooting Warm Up - Pt. 2 (Footwork) - Make 3-5 shots with each variation of footwork to start - Once you are confident with your form and shooting a percentage of around 60-70%, focus on how quick you can get your shot off Shooting Warm Up - Pt. 3 (Shooting Off the Dribble) - Focus on pounding the ball hard into the pocket - If you feel confident after a week or so and want to make it more difficult, you can add more complex dribbling moves, then the next advancement would me step backs and side steps Shooting Warm Up - Pt. 4 (Increasing Range) - This part varies a lot depending on current skill level - Focus on extending your distance to the 3 point line or beyond, and if you are there already you can start to incorporate Parts 2 and 3 from 3-Point land

E1

Game Shots - Guards

E2

Game Shots - Bigs

F1

Shooting While Fatigued

F2

Ball Handling Conditioning

2 x 3:00

G

5-Way Wall Stretch

1 x 1

Friday
Day 3 Recovery

Recovery

A

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea 90/90 Reach and Rotatate - 6ea

Elite On Court Basketball Pre-Season