PREVAIL BASKETBALL: Pre Season
preVail Athletics LLC
Basketball, Strength & ConditioningPREVAIL BASKETBALL: Pre-Season is a high-intensity, 6-week preparation protocol engineered to bridge the gap between weight room strength and peak on-court performance.
Designed to transition base power into dynamic court agility, multi-directional speed, and relentless basketball-specific conditioning, this block ensures you enter Day 1 of official practice in peak condition—ready to dominate from the opening tip.
Program is built for basketball athletes of all ages who have completed their off-season strength work and need to convert that strength into game-ready conditioning and speed. Are you ready to commit to a structured, pro-level strength plan designed by an elite strength coach? Do you want to stand out to coaches by showing up in peak physical condition on Day 1.?
Train like a pro. preVail like a champion!
A1
Paloff Press
2 x 10
A2
1/2 Kneeling Chop
2 x 10
A3
Alternating Straight Leg Sit Up
2 x 6
B1
Lying Y,T,W
2 x 8
B2
Pop Squat
2 x 5
B3
Quick Feet
2 x 10
B4
TKE
2 x 10
C1
DB Step Up
3 x 5
C2
DB Bench Press
3 x 12
C3
Pigeon Stretch
3 x 15
D1
Wide Grip Pulldown
3 x 12
D2
Waiter's Walk
2 x 20
D3
Prayer Stretch
E1
DB RDL
3 x 5
E2
Tricep Pushdown
2 x 15
E3
Banded Ankle Dorsiflexion
2 x 20
F
3 Minute Run
1 x 3:00
A1
Lacrosse Ball Foot Rollout
1 x 1:00
A2
Band Ankle Circles
1 x 12
A3
Banded Ankle Inversion/Eversion
1 x 12
B1
Hip 90/90's
2 x 8
B2
Figure 4 Flow
2 x 5
B3
Single Leg Glute Bridge ISO
2 x 20
B4
Side Lying T-Spine Rotation
B5
DeadBug
2 x 8
C1
Knee Pulls
1 x 15
C2
Walking Quad Stretch
1 x 5
C3
Rotator Pulls
1 x 15
C4
Hamstring Sweeps
1 x 15
C5
Straight Leg Kicks
1 x 15
C6
High Knee Carioca
1 x 15
C7
Pop Squat
1 x 5
C8
Pogo Jump
1 x 10
D1
Lane Shuffles
2 x 6
D2
Foul Line Sprints
1 x 3
E
22's
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
Bench Press
4 x 5
B2
Leg Press
2 x 8
B3
Banded Clam Shell
2 x 10
C1
Chin-Up
4 x 5
C2
Suitcase Carry
2 x 20
C3
Adductor Rocks
3 x 6
D1
Single Leg Hip Lift
2 x 12
D2
DB Iso Lateral Raise
2 x 10
D3
Band Ankle Circles
2 x 12
E
Zone 2 Conditioning
1 x 30:00
A1
Tippy Toe Walks
1 x 188
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
Banded Ankle Dorsiflexion
1 x 20
B1
Heel Clicks
2 x 8
B2
Pigeon Stretch
2 x 20
B3
Glute Bridge
2 x 30
B4
Side Lying Windmill
2 x 6
B5
Bird Dog
2 x 8
C1
Hurdle Mobility - 2 feet in each
1 x 5
C2
Hurdle Mobility - 1 Foot in Each
1 x 5
C3
Hurdle Mobility - Lateral
1 x 5
C4
A-Skip
1 x 188
C5
Power Skip
1 x 188
C6
Split Squat Drop
1 x 5
C7
Pop Squat
1 x 5
D1
Arc Sprints
2 x 2
D2
Closeout to Shuffle
2 x 2
E
5's Drill
1 x 5:00
A1
Single Leg Pushup Plank
2 x 20
A2
Split Stance Chop
2 x 10
A3
Med Ball Toe Touch
2 x 12
B1
Band Pull-Apart
2 x 10
B2
Split Squat Drop
2 x 4
B3
Quick Feet
2 x 10
B4
Spanish Squats
2 x 8
C1
DB Alternating Shoulder Press (Up)
3 x 8
C2
Goblet Speed Squat
4 x 3
C3
Box Jump
4 x 2
D1
1,1,2 Chest Supported DB Row
3 x 3
D2
DB Farmer's Carry
2 x 40
D3
Banded Side Lying T-Spine Rotations
3 x 5
E1
Prone Machine Hamstring Curl
2 x 10
E2
Side Lying Hip Abduction
2 x 12
E3
Barbell Calf Raise
2 x 12
F
Crazy 8's
2 x 3
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
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
The off-season built your engine. Now it’s time to sharpen the blade. Join PREVAIL BASKETBALL: Pre-Season and claim your competitive edge.
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