Kadoo Athletics
Basketball, VolleyballA program for offseason high school basketball or volleyball players, who are looking to increase their vertical and lateral explosiveness, strength and mobility. The principals of this 5-week program have been used to train athletes over the last 5+ years.
Phase 1 will introduce some basic movements, deload from the season, introduce foundation for a great offseason of training.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
Kettlebell RDL
2 x 15
B2
Band Face Pull
2 x 15
B3
DB Bicep Curls
2 x 15
C
Hang Clean High Pull
4 x 5
D1
Inverted Row
3 x 12
D2
Lat Pulldown
3 x 12
D3
Single Leg RDL
3 x 12
E1
Deadlift
3 x 5
E2
Lateral Broad Jump
3 x 6
F
Flexibility/Mobility Routine
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
KB Goblet Squat
2 x 15
B2
Push-Up
2 x 15
C1
Bench Press
3 x 5
C2
Med Ball Power Drop
3 x 8
D1
Half-Kneeling DB Shoulder Press
1 x 20
D2
DB Front Raise
1 x 20
E1
Front Squat
3 x 5
E2
Depth Drop
3 x 5
E3
Nordic Quads
3 x 5
F
Flexibility/Mobility Routine
