Basketball Movement Speed

Coach JR Performance

Basketball

Coach

Jess Racz

The best athletes are incredible movers who have these qualities, but can also create the most space and power in the least amount of time. The Basketball Movement Speed Program is designed to transform you into an explosive, twitchy, shifty, and efficient mover on the court.

Key Program Highlights and Outcomes:

● Movement Speed: Improve your ability to become a fast and efficient mover, leading to better opportunity to sell your moves, blow past your defenders and play lockdown defense.

● Explosive Movement: Amplify your in game explosiveness, particularly in lower positions, enable you to execute explosive moves with precision and speed.

● Change of Direction: Sharpen your change of direction deceleration, acceleration, speed and explosiveness on both ends of the floor.

● Offensive and Defensive Dominance: Acquire the physical and neurological skills to assert your dominance and gain confidence on the floor, allowing you to own your positioning in any situation and gain better leverage to dictate the game.

The Basketball Movement Speed Program is a 10 week progressive program structured into 3 phases: Own Your Shapes, Brake Building, Load & Explode, and Cheetah Speed, each targeting specific aspects of athletic development to enhance overall basketball performance, leading to a more impactful and successful presence on the court.

$69

Get Basketball Movement Speed

Proven Training At ALL Levels

From the pros to the first time high school hoopers, this program has helped each and every athlete move better, move faster, stop and start more quickly, load, explode and becomes an impactful presence on the court. IF you have ambitions and dreams to be the best basketball player on the court, this is where that all starts!

Training That Translates

The training we do in the weight room should reflect what we see on the court or field and in life. And the training we do should PREPARE our athletes for what they will see. Sport is chaotic and unpredictable. At the end of the day, the number one job as a strength and conditioning coach is longevity. The best ability is availability.

Basketball is 3D movement.

We’re operating in all planes of motion and in a variety of angles and positions. Therefore, I believe our training needs to reflect those demands, movements, angles, and positions in order to fully prepare athletes for the game of basketball (and life). Fascial training is a perfect way to accomplish this and train the lines of the body that best transfer to athletic endeavor.

Features

An Expert Coach and Approach

This program, myself, and the app will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength training, explosiveness, speed and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Eliminate guesswork and know what to do right now and what to do next. Everything is right there in the palm of your hand

Delivered through TrainHeroic

Sweating over a spreadsheet is so last year. This program will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Space To Move // Dumbbells or Barbell (or some kind of weight to move) // Wall or Stable vertical surface // Resistance Bands

Recommended

Cable Machine // Conventional Gym Equipment

Sample Week

Week 1 of 10-week program

Monday

Week 1 Day 2

Rise + Dynamic Warm Up

A1. Rise + Dynamic Warm Up

Hips & Shins

B1. Big Toe Ankle Rockers 1x5 reps ea B2. Jaguar Crawl - 1x8 reps each side B3. Banded Split Stance Dissociations - 1x15 reps ea B4. Banded Double Jab - 1x5 reps ea B5. Band Hip Distracted Jab Jab - 1x5 reps ea

Acceleration Shapes

C1. Banded 1st Step Drives - 3x5 reps ea C2. Band Ankle Stiffness Switches - 3x5 reps ea C3. Altitude Split Drops - 3x2 reps ea

Half Kneeling Sprint

4 x 1 @ 15

Lateral Half Kneeling Sprint

4 x 1 @ 15

Heavy Sled Push

4 x 15

Skater Skater Progressions

3 x 8

Glute Bridge March ISOs

3 x 5

Hamstring Slider Progressions

3 x 8

Bent Knee Soleus Raises

3 x 12

Cable Hip Flexor Drives

3 x 12

Wednesday

Week 1 Day 4

Rise + Dynamic Warm Up

A1. Rise + Dynamic Warm Up

Hips & Spinal Engine

B1. Bent Knee Abductions - 1x10 reps ea B2. Copenhagen Rolls - 1x5 reps ea B3. Pigeon Reach Backs & Swings - 1x10 ea B4. Lateral Line Flow - 1x5 reps ea

COD Shapes

C1. Wall Lateral Overcoming ISO - 3x:08 sec ea C2. Lateral Push Out Stick - 3x6 reps ea

Double Lateral Bound

3 x 25

Single Leg Slant Board Hops or Bumper Plate Hops

2 x 20

Lateral Sled Drag

4 x 45

Copenhagen Dip Progressions

3 x 30

Glute Bridge March ISOs

3 x 8

Davinci Plank

3 x 25

High to Low Cable Chops

3 x 10

Friday

Week 1 Day 6

Rise + Dynamic Warm Up

A1. Rise + Dynamic Warm Up

Hips & Spinal Engine

B1. Half Kneeling Spinal Flow 1x10 reps ea B2. MB Adductor ISO T-Spine Rotations 1x5 reps ea B3. Butterfly Roll to V Sit Roll 1x5 ea B4. 3D Hip Series Flow 1x10 each

Multi-Directional Stability

C1. 8 Vector Balance Reaches 3x through ea x 2 sets C2. SLDL Series 2x5 reps ea C3. 8 Vector SL Bound Isos 3x through ea x 2 sets

3D Shapes

D1. 3D Band 1st Step Drill 3x5 reps ea D2. Hip Flips Level 1 2x10 reps ea

Extensive Multi-Directional Plyos

E1. Forward Carioca 2x:10 sec / 10-15 yards E2. Forward Carioca Wide 2x:20 sec / 20 yards E3. Backward Carioca 2x:10 sec / 10-15 yards E4. Backward Carioca Wide 2x:20 sec / 20 yards E5. Rotational Step Back Groove Set 2x:20 sec /15-20 yards

FFE Reverse Lunge

3 x 8

CoD Parkour Drops

3 x 3

Kickstand RDL

3 x 8

Split Stance Front Rack Spiral Turns

3 x 25

DB Lateral Rockers

3 x 10

Hip Airplane Progressions

3 x 30

Coach

More from Coach JR Performance

Jess Racz

Performance specialist at Complex Health & Wellness & owner of JR Performance in Miami, Florida. She has trained athletes from all levels of the game including NBA, WNBA, NCAA I II & III, and the next generation of up & coming talent. She is highly regarded for her expertise in helping athletes unleash their athleticism, movement efficiency, and confidence on and off the court.

Hustle! Your Time Is Now!

There's no use in putting off until tomorrow, what should be done today. Do yourself the solid and get started today. Jump higher, run faster, cut quicker, and be the absolute best basketball player you can be!

Get Basketball Movement Speed

FAQs

Who is this training program for?

Any basketball athlete ranging from high school to professional with general weightlifting experience looking to improve their movement, explosiveness, and efficiency on the court!

What is the breakdown of this training program?

A 10 week progressive program structured into 4 phases: Own Your Shapes, Brake Building, Load & Explode, and Cheetah Speed, each targeting specific aspects of athletic development to enhance overall basketball performance, leading to a more impactful and successful presence on the court.

Do I need to do anything in addition to the training program?

Basketball Movement Speed is a 3x per week program that takes care of your lower body & core training. Outside of your skills training, practices, & games, lifting upper body 2x per week in addition to this program would be beneficial!

The Proof