Perform For Sport
Basketball, Strength & Conditioning, General FitnessThe Home Basketball strength & conditioning plan is a great introduction to S&C for young players who choose basketball as their main sport. Using minimal equipment this programme is ideal for athletes to do at home while gyms are temporarily closed. The programme itself will help teach fundamental S&C movements to help prevent common on court injuries, as well as help build the foundations to allow athletes to run faster, jump higher and stay robust.
Learn the foundations and fundamental movements of S&C
Specific exercises to basketball and court play
Focused on preventing injuries typically seen in the sport
4 sessions per week
Must use App app to view and log training
Program Training
Prep - Rolling
A
Take 1 - 2 minutes on each side of each exercise. Quadriceps Adductor Hamstrings Calves Glues Upper Back
Prep - Mobility
B
Perform 12 Reps of each exercise, on each side if required. If time permits, you can perform this circuit 2 or 3 times Cat Stretch Thread the Needle Lying Single Leg Wipers Downward Dog to Cobra Spiderman with Reach
Prep
C
Prep - Movement
Perform 10-20m or 40 seconds of each (feel free to adapt to what space you have!) See video for demonstrations - X-band walks - Walking ankle hugs - RDL reaches - RDL reach and quad stretch - Walking overhead lunge - Lateral shuffle and stop - Lateral lunge - Squat jumps - Ankle walks
D1
Squat Jump & Land
3 x 5
D2
Lunge to One Leg (ISC)
3 x 8
D3
Glute Bridge (ISC)
3 x 15
D4
Hollow Body Hold (ISC)
3 x 30
E1
Arabesque Hold (ISC)
2 x 15
E2
Arms Elevated Press Up (ISC)
2 x 10
E3
Prone Swimmers (ISC)
2 x 10
E4
Bear Plank (ISC)
2 x 0:30
Prep - Rolling
A
Take 1 - 2 minutes on each side of each exercise. Quadriceps Adductor Hamstrings Calves Glues Upper Back
Prep - Mobility
B
Perform 12 Reps of each exercise, on each side if required. If time permits, you can perform this circuit 2 or 3 times Couch Stretch Child's Pose to Cobra Adductor Rock Spiderman with Hip Lift Prone Scorpion
Prep
C
Prep - Movement
Perform 10-20m or 40 seconds of each (feel free to adapt to what space you have!) See video for demonstrations - X-band walks - Walking ankle hugs - RDL reaches - RDL reach and quad stretch - Walking overhead lunge - Lateral shuffle and stop - Lateral lunge - Squat jumps - Ankle walks
D1
Bodyweight Squat (ISC)
3 x 12
D2
BW Reverse Lunge to Knee Drive (ISC)
3 x 8
D3
Hamstring Walkout (ISC)
3 x 10
D4
Reverse Crunch With Foam Roller (ISC)
3 x 10
E1
Toe Walks (ISC)
2 x 30
E2
Plank Builder (ISC)
2 x 10
E3
Banded Row (ISC)
2 x 15
E4
45 Degree Leg Hold (ISC)
2 x 0:30
Prep
A
Prep - Rolling & Stretching
Quadriceps Foam Rolling Hamstings Foam Rolling Adductor Foam Rolling Glutes Foam Rolling Couch Stretch x 1 minute (Each side) Frog Stretch x 1 minute Pigeon Stretch x 1 minute (Each side)
Prep
B
Prep - Mobility
Perform each the following for 30-45s See video for demonstrations - Lying Shoulder Windmill - Banded Shoulder Dislocates - Spiderman w/ Reach - Squat to Stand w/Reach - Hip Bridge T Extension
Prep
C
Prep - Movement 2
Perform the required number of reps or for 20-30s including both legs when single leg exercises. Fire Hydrants x 15 (Each Side) Monster Walk x 20 (Forwards & Backwards) Knee Hugs x 15 (Each Side) Leg Swings x 15 (Each Side) Lateral Leg Swings (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Inch Worms x 12 Drop Landing x 8 Single Leg Hop & Stick x 5 (Each Side)
D1
Bodyweight Split Squat (ISC)
3 x 10
D2
Arabesque Hold (ISC)
3 x 0:20
D3
Elevated Glute Bridge (ISC)
3 x 15
D4
Press Up (ISC)
3 x 10
D5
Prone Swimmers (ISC)
3 x 10
Conditioning
E
Home Core Circuit 1
Perform each exercise for 30s with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Hollow Body Hold Plank with Forward Reach ISO YTWs x 3 Rounds
A1
Couch Stretch (ISC)
3 x 1:00
A2
Pigeon Stretch (ISC)
3 x 1:00
A3
Wall Adductor Stretch
3 x 0:30
A4
Chest Stretch
3 x 0:30
B1
Cat Cow (ISC)
3 x 15
B2
Child's pose to Cobra (ISC)
3 x 12
B3
Thread the Needle (ISC)
3 x 15
B4
Spiderman w/ Hip Lift & Arm Reach (ISC)
3 x 12
B5
Adductor Rocking (ISC)
3 x 10
B6
Prone Scorpion (ISC)
3 x 10
B7
Side Lying Shoulder Windmill
3 x 10
