International Youth Conditioning Association
Strength & Conditioning, BasketballThis program is intended for athletes 10-13 years old with no strength training background. It focuses mainly on body control and a very slow progression. The program is 2 day per week and will take you approximately 30-45 minutes to complete. The following equipment is highly suggested: dumbbells, kettlebells, pull-up bar or pulldown machine, resistance bands.
2 sessions per week
Must use App app to view and log training
Program Training
A
Push Ups
1 x 10
B
Goblet Squat
1 x 10
C
Inverted Row
1 x 10
D
Single Leg Glute Bridge
1 x 10
E
Plank
1 x 0:30
F
Side Plank
1 x 0:30
A
Dumbbell Chest Press
1 x 10
B
Step Back Lunge
1 x 10
C
Underhand Grip Pulldown
1 x 10
D
RDL
1 x 10
E
Dumbbell Curl and Press
1 x 10
F
Band Anti-Rotation
1 x 10
Jim Kielbaso
Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.
