LEGACY BASKETBALL VOL.1
Legacy health and performance
BasketballLEGACY BASKETBALL is designed to make you a stronger, faster and more explosive basketball athlete! This program has been developed specifically for basketball athletes. Through years of training with our in-person athletes, we have learned the ins and outs of basketball performance. This program brings together all that we have learned and practiced in our gym to make you a better and more durable athlete
At the end of this program you can expect to move, feel and perform better than you ever have before!
This program requires access to a standard commercial gym. I have also provided alternatives in the exercise descriptions for those who may not have access to particular equipment.
Conditioning
A
Athlete leg warm up
Bike 3 minutes 2 rounds: - 30s skipping - Lunge pops x 20m - Banded crab walks x 15 (e/s) If required, spend some time here to add in any rehab/prehab work.
B
Kangaroo hops
3 x 10
C
Single-leg mini hops with band assistance
3 x 15
D1
Medicine ball slam
3 x 3
D2
lateral broad jump
3 x 3
E1
Trapbar deadlift
3 x 5
E2
Palloff Press
3 x 10
F1
Single-arm lat pulldown
3 x 10
F2
Dumbbell press
3 x 10
Conditioning
A
Athlete leg warm up
Bike 3 minutes 2 rounds: - 30s skipping - Lunge pops x 20m - Crab walks x 15 (e/s) If required, spend some time here to add in any rehab/prehab work.
B
Single Leg Box Landing
3 x 4
C1
Weighted Squat Jump
3 x 5
C2
Kettlebell power row
3 x 5
D1
Barbell Box Squat
3 x 5
D2
Side plank
3 x 0:20
E1
Hamstring bridge (isometric)
3 x 0:20
E2
ez-bar curl
3 x 12
F
Seated calf raise
3 x 12
Conditioning
A
Athlete leg warm up
Bike 3 minutes 2 rounds: - 30s skipping - Lunge pops x 20m - Crab walks x 15 (e/s) If required, spend some time here to add in any rehab/prehab work.
B
Side to Side DL Hurdle Hops
3 x 20
C
Split stance jumps
3 x 5
D
seated box jump
3 x 3
E
Hip Thrust
3 x 8
F1
Drop-catch push up
3 x 5
F2
Wall sit
3 x 1:00
G
Calf raise
3 x 15
Liam McDonald
I am a current Big V player with 5+ years of basketball performance coaching experience. I currently work with a wide range of clients of various ages and with varying skill levels. I have seen first hand the impact a good training program can have on basketball performance. This program is my way of bringing that experience to you!
Maighan Hedge
NBL1 Player
Verified Athlete"Training with Chris, Liam and the team has helped me improve my athleticism and my game dramatically. The coaching team are very knowledgeable and motivating, they have created an environment at Legacy that I love being a part of."
Ben Fewster
BIG V basketball
Verified Athlete"When I started the program about a year ago, I was slow, non-athletic and suffering through consistent ankle injuries. These days, I move a lot better on the court, I’m throwing down windmill dunks and I’m well on my way to having healthy ankles. I cannot thank Liam enough for this amazing program!"
