Flight School
Impact S-P
Basketball, Strength & Conditioning, Power Sports , PlyometricsIf you're looking to take your court game to the next level, you at the right place! This 12-week off season program is professionally designed to help you build strength and power needed to dominate this next season. With a combination of targeted exercises, expert guidance, and high-quality mobility routines, you are sure to see improvements in your vertical jump, strength and explosiveness, and overall athleticism. Don't miss out on this opportunity to level up your game!
Prep
A
ISP Pre-Lift Warm Up
Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea
B1
Trap Bar Squat Jump
4 x 4
B2
Stationary Vertical jump (Vertec)
4 x 2
C
Trap Bar Squat
5, 5, 5, MAX
D1
DB 1-Leg Squat
3 x 8
D2
1-Leg Glute Bridges
3 x 8
E1
Lateral Lunges
3 x 6
E2
1-Leg Calf Raise
3 x 12
F1
Paloff Press
3 x 10
F2
Stability Ball Circles
3 x 10
Conditioning
G
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Basketball Upper Mobility
Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea
Recovery
C
Basketball Lower Mobility
Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side
Prep
A
ISP Pre-Lift Warm Up
Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea
B1
landmine squat press
5, 4, 3, 3
B2
Medball Push Press
4 x 5
C1
Barbell Bench Press
5, 4, 3, MAX
C2
Band Pull Apart
4 x 10
D1
DB Incline Press
3 x 8
D2
Chin-Ups
3 x MAX
E1
Single Arm KB Press
3 x 8
E2
DB Row
3 x 8
E3
TRX-Y
3 x 5
Strength/Power
F
Plate Shoulder Complex 1
2 Rounds Using lighter plates or dumbbells (5-15lbs) complete the following exercises back to back: 1. Plate Front Raise - 8 2. Side Raise - 8 3. Bent Over T (rear fly) - 8
Conditioning
G
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Basketball Upper Mobility
Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea
Recovery
C
Basketball Lower Mobility
Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side
Prep
A
ISP Pre-Lift Warm Up
Complete each of the following exercises (15yds and back): 1. Jog 2. Backpedal 3. High Knees Down / Buttkicks Back 4. Shuffle 5. Carioca Complete each of the following exercises for the designated reps: 1. Quad Lean - 3ea 2. Perfect Stretch - 3ea 3. Inchworms - 5 4. Arm Circles - 5ea
B1
Hang Clean High Pull
4 x 3
B2
approach jumps vertec
4 x 2
C1
Back Squat
5, 5, 5, MAX
C2
90-90 Hip Mobility
4 x 2
D1
DB Alt. Bench Press
3 x 5
D2
Barbell Inverted Row
3 x 5 @ 5
E1
DB RDL
3 x 8
E2
Lunge Calf Raise Hold
@ 15
F1
Nordics
3 x 5
F2
TRX I, Y, T
3 x 3
G
Suitcase Carry
3 x 30
Conditioning
H
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Basketball Upper Mobility
Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea
Recovery
C
Basketball Lower Mobility
Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side
Recovery
A
Foam Roll Recovery
Foam roll each of the following body areas (60-90s each): A. Quads B. IT Bands C. Glutes D. Hamstrings E. Calves F. Lats G. Upper Back
Recovery
B
Basketball Upper Mobility
Complete each of the following stretches for the designated reps or time: 1. Chest Stretch - 30s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (1s hold on each rep) 4. Kneeling Reachbacks - 8ea 5. Upper Back Rotations - 8ea
Recovery
C
Basketball Lower Mobility
Complete each of the following stretches for the designated reps or time: 1. Cat-Cow - 5ea 2. Elevated Pigeon Stretch - 30s each side 3. Couch Stretch - 45s each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch w/Rocking - 30s each side
Collin McCrackin B.S.
Former college basketball player turned sports performance coach. Certified Speed and Agility Specialist as well as Strength and Conditioning Specialist.
