Transform Your Game: 6wk Basketball Pre-Season
HalseyPerformance
BasketballThis program is designed to be simple and effective to help you feel more bouncy, powerful, and shifty heading into the season. It is specifically aimed to hit some qualities that typically are not hit during normal strength training. Each 2 weeks you will progress through basic movements to get you to not only execute them better, but faster and with more finesse.
A1
Isometric Lunge Hold
2 x 0:30
A2
Dead Hang
2 x 0:20
A3
Single Leg Calf Raise
2 x 10
A4
Half-Keeling Hip CARS
2 x 5
B1
Pogo Jump
3 x 0:10
B2
Seated Vertical Jump
3 x 5
B3
Lateral Bounds to Stabilize
3 x 4
C1
Half-Kneeling Sprint
2 x 10 @ 2
C2
Max Effort Double Jump
2 x 2
D1
Goblet Squat
3 x 5
D2
1-Arm DB Row
3 x 8
D3
RDL
3 x 8
D4
Push-Up
3 x 8
A
Test Vertical
@ 1
A1
Prone Scorpion
2 x 10
A2
Pike Pushup
2 x 10
A3
T-Spine Reach
2 x 10
A4
Bird Dog
2 x 5 @ 0:03
A5
Supine Leg Swing
2 x 10
A6
Hamstring Floss
2 x 10
A7
Half-kneeling Adductor Rock
2 x 5
A8
Half-Keeling Hip CARS
2 x 5
A9
Lateral Lunge in Place
1 x 10
A10
Hip Airplane
1 x 5
B1
Bear stance Bird Dog
2 x 10
B2
Dead Bug
2 x 10
B3
Side Plank with Hip Abduction
2 x 10
A1
Isometric Lunge Hold
2 x 0:30
A2
Dead Hang
2 x 20
A3
Single Leg Calf Raise
2 x 10
A4
Half-Keeling Hip CARS
2 x 5
B1
Triple Broad Jump
3 x 3
B2
Single Leg Box Blast
3 x 3
B3
Lateral Bound to Rebound
3 x 4
C
Side Facing Half-Kneeling Sprint
2 x 10 @ 2
D1
Eccentric Split Squat
3 x 6
D2
Chest-Supported DB Row
3 x 8
D3
RDL
3 x 8
D4
Half-Kneeling DB Shoulder Press
3 x 10
A
Test Broad Jump
A1
Prone Scorpion
2 x 10
A2
Pike Pushup
2 x 10
A3
T-Spine Reach
2 x 10
A4
Bird Dog
2 x 5 @ 0:03
A5
Supine Leg Swing
2 x 10
A6
Hamstring Floss
2 x 10
A7
Half-kneeling Adductor Rock
2 x 5
A8
Half-Keeling Hip CARS
2 x 5
A9
Lateral Lunge in Place
1 x 10
A10
Hip Airplane
1 x 5
B1
Bear stance Bird Dog
2 x 10
B2
Dead Bug
2 x 10
B3
Side Plank with Hip Abduction
2 x 10
A1
Isometric Lunge Hold
2 x 0:30
A2
Dead Hang
2 x 0:20
A3
Single Leg Calf Raise
2 x 0:20
A4
Hip Airplane
2 x 5
B1
Single Leg Broad Jump & Land
3 x 3
B2
Single Leg Depth Jump
3 x 10 @ 2
B3
Skaters
3 x 0:10
C
Push-Up Sprint
2 x 10 @ 4
D1
Lateral Squat
3 x 6
D2
Lat Pulldown
3 x 8
D3
Hamstring Iso Hold
3 x 0:15
D4
DB Bench Press
3 x 8
A1
Prone Scorpion
2 x 10
A2
Pike Pushup
2 x 10
A3
T-Spine Reach
2 x 10
A4
Bird Dog
2 x 5 @ 0:03
A5
Supine Leg Swing
2 x 10
A6
Hamstring Floss
2 x 10
A7
Half-kneeling Adductor Rock
2 x 5
A8
Half-Keeling Hip CARS
2 x 5
A9
Lateral Lunge in Place
1 x 10
A10
Hip Airplane
1 x 5
A1
Prone Scorpion
2 x 10
A2
Pike Pushup
2 x 10
A3
T-Spine Reach
2 x 10
A4
Bird Dog
2 x 5 @ 0:03
A5
Supine Leg Swing
2 x 10
A6
Hamstring Floss
2 x 10
A7
Half-kneeling Adductor Rock
2 x 5
A8
Half-Keeling Hip CARS
2 x 5
A9
Lateral Lunge in Place
1 x 10
A10
Hip Airplane
1 x 5
Justin Halsey
Over the last 8 years, I have worked with hundreds and thousands of athletes from youth stars, to top high school prospects, collegiate athletes, and professionals across 9 different sports. I help athletes unlock their potential to perform at their highest level.
There's nothing more frustrating than feeling unprepared and a step behind by time the season rolls around. DON'T let that be you. Transform your athleticism, and gain more confidence.
Get Transform Your Game: 6wk Basketball Pre-Season
Kade Sebastian
HS Basketball Player & D-1 Commit
Verified Athlete"Increased Vertical 10" in 3 years"
Andrew Blunt
College Basketball Player
Verified Athlete"Increased Vertical 7" in 2 years"
Brian Weiser
College Basketball Player
Verified Athlete"Increased Vertical 8" in 3 years"