PREVAIL BASKETBALL: Off Season
preVail Athletics LLC
Basketball, Multi-sport, Strength & ConditioningPREVAIL BASKETBALL: Off-Season is a comprehensive, multi-phase strength and conditioning system engineered to transform basketball players into stronger, more durable athletes.
Tailored specifically for the physical demands of the game, this program develops lean functional strength, core stability, and total-body armor—ensuring you return to the court fully prepared for the physical grind of a full season.
Program is designed for basketball athletes at a variety of ages looking to elevate their physical strength and durability during the off-season. Are you ready to commit to a structured, pro-level strength plan designed by an elite strength coach?
Build the strength, movement efficiency, and resilience needed to dominate the floor next season.
Train like a pro. preVail like a Champion.
A1
Single Arm KB Plank Row
2 x 8
A2
Side Bridge
2 x 00:20
A3
Weighted Sit up
2 x 10
A4
Lying Y,T,W
2 x 8
A5
Quick Feet
2 x 00:10
A6
TKE
2 x 12
A7
Pop Squat
2 x 5
B1
DB Reverse Lunge
3 x 5
B2
Incline DB Bench Press
2 x 20
B3
Hip 90/90's
2 x 5
C1
TRX Row
2 x 20
C2
Waiter's Walk
2 x 20
C3
Prayer Stretch
2 x 6
D1
DB RDL
3 x 5
D2
Rope Curl
2 x 12
D3
Tricep Rope Pulldowns
2 x 12
E
Court Tempo Runs
2 x 4
A1
Rear Foot Elevated Split Squat Iso
1 x 30
A2
Floating Heel Split Squat ISO
1 x 30
A3
Floating Heel Calf Raise Split Squat Iso
1 x 30
A4
Single Leg Glute Bridge ISO
1 x 30
A5
Glute Bridge
1 x 30
A6
Copenhagen Plank
1 x 30
A7
Single Leg Bent Knee Achilles Iso
1 x 30
A8
Single Leg Calf Raise ISO
1 x 30
A9
Mini Band Lateral Shuffle
1 x 15
A10
Goblet Squat
1 x 10
B1
Leg Extension
2 x 15
B2
Seated DB Press
2 x 12
B3
Adductor Rocks
2 x 8
C1
Chest-Supported DB Row
2 x 12
C2
Suitcase Carry
2 x 20
C3
Bench Supported T-Spine Rotations
2 x 6
D
Prone Machine Hamstring Curl
2 x 15
E
Side Lying Hip Abduction
2 x 12
A1
Foam Roll - Ankle/Calf
1 x 1:00
A2
Foam Roll - Hamstring
1 x 1:00
A3
Foam Roll - Glute
1 x 1:00
A4
Foam Roll IT Bands
1 x 1:00
A5
Quad Foam Roll
1 x 1:00
A6
Foam Roll - Low Back
1 x 1:00
A7
Foam Roll - Upper Back
1 x 1:00
A8
Lat Foam Roll
1 x 1:00
B1
Lacrosse Ball Foot Rollout
1 x 1:00
B2
Feet Rock
2 x 15
B3
Band Ankle Circles
2 x 10
B4
Banded Ankle Dorsiflexion Mobilization
2 x 10
C1
Side Lying T-Spine Rotation
2 x 8
C2
T-Spine Reach Through
2 x 8
C3
Side Lying Windmill
2 x 8
C4
Lying Overhead Reach Stretch
2 x 8
D1
Hip 90/90's
2 x 8
D2
Figure 4 Flow
2 x 6
D3
Heel Clicks
2 x 8
D4
Leg Swings
2 x 5
D5
Pigeon Stretch
2 x 20
D6
Lunge Stretch
2 x 15
E
Zone 2 Conditioning
1 x 20:00
A1
Barbell Roll Outs
2 x 6
A2
Band Resisted Chops
2 x 8
A3
Reverse Crunch
2 x 8
A4
Band Pull-Apart
2 x 15
A5
Quick Feet
2 x 10
A6
TKE
2 x 12
A7
Split Squat Drop
2 x 4
B1
DB Bench Press
3 x 5
B2
Goblet Squat
2 x 8
B3
Side Lying T-Spine Rotation
2 x 6
C1
Chin-Up
3 x 6
C2
DB Farmer's Carry
2 x 40
C3
Figure 4 Flow
2 x 5
D1
Single Leg Hip Thrust
2 x 10
D2
Barbell Bicep Curl
2 x 12
D3
DB Skull Crushers
2 x 12
E
22's
1 x 6 @ 22
A1
Rear Foot Elevated Split Squat Iso
1 x 30
A2
Floating Heel Split Squat ISO
1 x 30
A3
Floating Heel Calf Raise Split Squat Iso
1 x 30
A4
Single Leg Glute Bridge ISO
1 x 30
A5
Glute Bridge
1 x 30
A6
Copenhagen Plank
1 x 30
A7
Single Leg Bent Knee Achilles Iso
1 x 30
A8
Single Leg Calf Raise ISO
1 x 30
A9
Mini Band Lateral Shuffle
1 x 15
A10
Goblet Squat
1 x 10
B1
DB Split Squat
3 x 5
B2
Push-Up
1 x 20
B3
Heel Clicks
2 x 8
C1
Lat Pulldown
2 x 20
C2
Suitcase Carry
2 x 20
C3
Banded Lat Stretch
2 x 00:15
D1
Single Leg DB RDL
3 x 5
D2
Wall Sit
2 x 30
Rhen Vail
Rhen Vail serves as the Head Strength and Conditioning Coach for the Louisville Women's Basketball team. He has worked with WNBA draft picks and players along with countless men's and women's overseas professionals. During his career he has worked with and trained MLB and NFL draft picks and All Americans across a variety of sports. Prior to Louisville he has coached at Pitt and Kent State
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