HansenAthletics
Field Sports, BasketballHansenAthletics youth athlete training program block 1. We will be posting continuation blocks to work through for the entire year that build upon each other.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Thermogenic
Prehab
B
Figure 4 reach through x 5 90/90 hip mobility x 3 ea. Glute Bridge x 10
Acceleration Drills
C
Band Resisted March x 10 yards Pogos Power Skip [Height and Distance] Bounds [Mini / normal] Wall Switches w/ band [Singles / triples] OR Normal switches [Can add a bounce if ready] Broad Jump x 3
Acceleration Day
D
3 Rounds: 1a. Sled Bound x 15 yards 1b. Kneeling med ball projection x 3 reps 1c. BW Sprint race x 20 yards
E1
Bulgarian Split Squat - HA
3 x 5
E2
DB RDL
3 x 10
Accessories
F
3x Goblet Carry x 20 yards Band Lat Pull Down x 10 Banded Lateral Hop x 5 ea.
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
A
Thermogenic
Prehab
B
Figure 4 reach through x 5 90/90 hip mobility x 3 ea. Glute Bridge x 10
Prep
C
Sprint Prep
Take your time with these! All drills will be 10 yards. March w/ PVC pipe overhead [Pogo in between] OH Single Switch [Pogo in between] OH Triple Switch [pogo in between] Straight Leg Bound Low Dribble 3 consecutive hurdle hops Medium Dribble 3 consecutive hurdle hops High Dribble 3 consecutive hurdle hops Dribble Bleed
D1
Wicket Drill
3 x 1 @ 30
D2
Reverse Med Ball Toss
3 x 3
E1
Barbell Deadlift
3 x 5
E2
Wall Sit
3 x 0:20
Accessories
F
3x Med Ball Chest Pass x 10 DB Bent Over Row x 8 [2 second iso hold at the top of each rep] Nordic Hamstring x 5 reps
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
A
Thermogenic
Prehab
B
Figure 4 reach through x 5 90/90 hip mobility x 3 ea. Glute Bridge x 10
Plyos
C
3 Rounds Forward scoop med ball toss x 3 Approach jumps x 3
D1
Hang Clean
4 x 1
D2
Depth Drop
4 x 3
Accessories
E
3 Sets: DB Bench x 8 reps Hip Flexor High Knee x 10 reps each leg Farmer Carry or Suitcase Carry x 20 yards
Recovery
F
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
A
Thermogenic
Prehab
B
Figure 4 reach through x 5 Knee over toe calf raise x 10 Shin Pull x 10 90/90 hip mobility x 3 ea. Dead Bug OR Bird Dog x 8
Acceleration Drills
C
Manual Resisted March x 10 yards Pogos Power Skip [Height and Distance] Bounds [Mini / normal] Wall Switches w/ band [Singles / triples] OR Normal switches [Can add a bounce if ready] Triple Jump x 3
Acceleration Day
D
3 Rounds: 1a. Kneeling Start Banded 5-yard Sprint x 3 1b. Change of Direction Game 1c. Crossover Symmetry x 15 reps for two movements
E1
Bench Press
4 x 3
E2
Cable Rotations
3 x 5
E3
Med Ball Chest Pass
3 x 5
Accessories
F
3x Sandbag Over Shoulder x 3 reps each shoulder Chin Up x 5 reps as heavy as possible Skater Squat x 5 reps each leg [load if able]
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
