As a part of our In-Tension Hoopers programing this program is designed for those who have already completed the In-Tension Hoopers Beginner Program. Our Intermediate and Advanced Hoopers Program is focused on increasing the progress that has been made in the weight room from the previous plan and continues to progress you into an elite basketball player. We find with our hoopers that the weight room is a big unlock for peoples careers.
In this Hoopers Program we focus on...
✅ Increasing Verticle Jump height
✅ Elite Speed in all directions
✅ Force Absorption to prevent injuries
✅ Strength to dominate the court
A1
Foam Roll T spine
1 x 1
A2
foam roll lats
1 x 1
A3
Foam roll pecs
1 x 1
A4
Foam roll biceps
1 x 1
B1
Shoulder handcuffs
1 x 5
B2
Prone Scorpion
1 x 5
B3
Yoga push up
1 x 5
B4
Quadruped T spine Rotation
1 x 5
B5
Cat Cow
1 x 3
C
Tall kneeling med ball chest pass
3 x 8 @ 10 lb
D
Split stance med ball scoop
3 x 5 @ 10 lb
E1
DB Bench Press
3 x 8
E2
3 point 1 arm db row
3 x 8
F1
Deficit push up
F2
Chin-Up
G1
DB Fly
3 x 10
G2
DB Tricep Extension
3 x 10
G3
DB hammer curl to press
3 x 10
H1
Trap bar farmers carry
3 x 1
H2
RKC plank
3 x 0:30
I
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Body weight windmill
1 x 5
C1
Submax pogos
1 x 10
C2
Submax lateral pogos
1 x 10
C3
Submax Alternating F/B Pogo
1 x 10
C4
Single leg snapdown
1 x 5
C5
Leaning linear decel
1 x 5
C6
Lateral bound and stick
1 x 5
D1
A march
1 x 10
D2
A-Skip
1 x 10
D3
A switch
1 x 10
E
Wall drill posture hold
2 x 10
F
Sled Push
4 x 10
G1
A walk
1 x 10
G2
A march
1 x 10
G3
A-Skip
1 x 10
H
Wall drill posture hold
2 x 10
I
Sled Push
4 x 10
J
1/2 kneeling sprint
2 x 5
K
1/2 kneeling lateral start sprint
2 x 5
L
Broad Jump
2 x 3
M
SIngle leg box jump
2 x 3
N
Med ball lateral bound
2 x 5
O1
DB Rear Foot Elevated Split Squat
3 x 6
O2
Stability ball leg curl
3 x 10
P1
Single Leg RDL
3 x 6
P2
Modified side plank + abduction iso
3 x 20
Q1
FFE bent knee calf raise
2 x 10
Q2
Lateral goblet squat
2 x 8
R
Backward Sled Drag
4 x 20
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 5
B2
Deep squat + dorsiflexion
1 x 5
B3
Worlds greatest stretch
1 x 3
B4
Adductor rockback
1 x 5
B5
90/90 seqeunce
1 x 3
B6
Shoulder handcuffs
1 x 5
B7
Cobra stretch
1 x 1
B8
Childs pose
1 x 1
B9
Cat Cow
1 x 1
B10
Quadruped T spine Rotation
1 x 5
C
Eyes closed single leg balance
3 x 30
D
Bodyweight lunge iso hold
3 x 0:30
A1
Foam Roll T spine
1 x 1
A2
foam roll lats
1 x 1
A3
Foam roll pecs
1 x 1
A4
Foam roll biceps
1 x 1
B1
Shoulder handcuffs
1 x 5
B2
Prone Scorpion
1 x 5
B3
Yoga push up
1 x 5
B4
Quadruped T spine Rotation
1 x 5
B5
Cat Cow
1 x 3
C
Med Ball Slam
3 x 8 @ 10 lb
D
Hands elevated plyo push up
3 x 8
E1
1/2 kneeling landmine shoulder press
3 x 8
E2
Inverted Row
3 x 8
F1
Z-Press
3 x 10
F2
1/2 kneeling lat pulldown
3 x 8
G1
Dip
G2
Incline DB bicep curl
3 x 8
G3
6 way shoulder raise
3 x 5
H1
Suitcase Carry
3 x 1
H2
Cable pallof hold
3 x 0:20
I
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Body weight windmill
1 x 5
C1
Submax pogos
1 x 10
C2
Submax lateral pogos
1 x 10
C3
Submax Alternating F/B Pogo
1 x 10
C4
Single leg snapdown
1 x 5
C5
Leaning linear decel
1 x 5
C6
Lateral bound and stick
1 x 5
D
Submax gallop
2 x 10
E
Ascending straight leg bound
2 x 20
F
Falling start
3 x 10
G
1/4 arc sprint
2 x 1
H
Crossover to base
2 x 5
I
Box jump + depth drop
2 x 3
J
approach box jump
2 x 3
K
45 degree bound and stick
2 x 5
L1
Barbell Hip Thrust
3 x 8
L2
Single leg plank
3 x 0:20
M1
Heels elevated goblet squat
3 x 10
M2
Elevated single leg hip bridge
3 x 6
N1
Single leg calf raise (no support)
2 x 8
N2
Reverse Nordic
2 x 8
O
Lateral sled drag
4 x 20
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 5
B2
Deep squat + dorsiflexion
1 x 5
B3
Worlds greatest stretch
1 x 3
B4
Adductor rockback
1 x 5
B5
90/90 seqeunce
1 x 3
B6
Shoulder handcuffs
1 x 5
B7
Cobra stretch
1 x 1
B8
Childs pose
1 x 1
B9
Cat Cow
1 x 1
B10
Quadruped T spine Rotation
1 x 5
C
Eyes closed single leg balance
3 x 30
D
Bodyweight lunge iso hold
3 x 0:30
Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.
The difference between normal players and Elite players is the weight room and taking full advantage of getting fast, strong and powerful to progress your career.
Get Phase 1: Foundations for Hoopers (4 Days/Week- Intermediate/Advanced)