S&C for Basketball

Perform For Sport

Basketball, General Fitness, Strength & Conditioning

Coach

Adam Robinson

Strength and conditioning for the basketball athlete is an essential piece to the development puzzle. Not only can a structured S&C plan help with preventing injuries in an incredibly dynamic and fast paced sport, but it can also help increase performance measures such as strength, speed, agility and jumping ability which are all incredibly important to all levels of basketball.

This strength programme is a great foundation to all basketball athletes. Over the course of 8 x weeks athletes will work too:

Increasing strength and power

Gaining a level of robustness assisting in injury prevention

Increasing speed

Improving force absorption

With a particular focus put on the large muscle groups, as well as single leg, ankles stability and cores strength this programme will help in giving athletes the physical tools required to meet the demands on a competitive basketball environment.

Suitable for both in and off-season work and with further S&C programmes from ISC to follow, this is the ideal start point for athletes looking to maximise their physical advantages on the court, but most importantly stay healthy, strong and injury free.

$25

Get S&C for Basketball

BUILD ON COURT STRENGTH

This programme can help basketball athletes of all levels improve their foundation level of strength. Building a solid base can ensure that further performance measures are then maximised, including speed, power and jumping ability.

STAY INJURY FREE

Having a strong and robust body from regular strength and conditioning training can assist in keeping any athlete on the court. This programme targets specific areas that are consistently used in the sport of basketball helping the body cope with the fast paced and high demands of the sport.

IMPROVE POWER & JUMPING ABILITY

Jumping ability is an incredibly sort after improvement in basketball, and while this programme is not a solely power based plan, increasing a base level of strength will not only help build overall power but help absorb and produce force.

ONLINE S&C

All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, 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

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Barbell // Hex Bar // Dumbbells and/or Kettlebells // Resistance Bands // Mini-Bands

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Prep

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

Lateral Band Walks (ISC)

4 x 15

Box Squat (ISC)

10, 10, 8, 8

Single Leg RDL (ISC)

4 x 8

DB Lunge to One Leg (ISC)

3 x 8

DB Deficit Single Leg Calf Raise (ISC)

3 x 12

Press Up (ISC)

3 x 12

Banded Row (ISC)

3 x 10

Alternate V-Ups (ISC)

3 x 12

Tuesday

Week 1 Day 3

Prep

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

Supported Standing Mini-Band Hip Clam (ISC)

4 x 20

Hex Bar Deadlift (ISC)

8, 8, 6, 6

Goblet Cossack Squat (ISC)

4 x 8

Elevated Hamstring Bridge (ISC)

3 x 12

Banded Isometric Adductor Hold (ISC)

3 x 0:30

Seated Single Arm DB Press (ISC)

3 x 10

Single Arm DB Bent Over Row (ISC)

3 x 10

Pallof Hold (ISC)

3 x 0:30

Thursday

Week 1: Day 3

Prep

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

Depth Landing - Bilateral (ISC)

3 x 5

Pogo Jumps (ISC)

3 x 0:15

Barbell Split Squat (ISC)

3 x 8

Landmine Single Leg RDL (ISC)

3 x 8

Bench Press (ISC)

8, 8, 6, 6

Barbell Bent Over Row (ISC)

3 x 8