JGA Performance
Basketball, Volleyball6 sessions per week
Must use App app to view and log training
Team Training
A
Jog
1 x 400
B
Wall Drive
2 x 10
C
Straight leg bound
2 x 20
D
A Skip
2 x 20
E
B Skip
2 x 20
F
Build up Run
3 x 30
G
Flying Sprints
4 x 25
H
Walk
1 x 10:00
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
C
Foam Roller Hamstring Bridge March
1 x 12
D
Supported hip airplane
1 x 8
E
Lateral Band Walk
1 x 10
F
Donkey calf raise/sissy squat
1 x 15
G1
KB Swing
3 x 10
G2
Med Ball Lateral hops
3 x 6
H1
Heel Elevated Squat
3 x 3
H2
Rocker Box Jump
3 x 5
I
Heel Elevated Squat
1 x MAX
J1
Barbell Romanian Deadlift
3 x 6
J2
Front foot elevated split squat
3 x 15
K
Slider Leg curl
3 x 12
L1
Ab Rollout
3 x 15
L2
Short Split Squats
3 x 15
L3
Seated Calf Raise
3 x 15
M
Legs up the wall
1 x 5:00
A
Foam Roller Thoracic Extensions
1 x 15
B
Adductor/Thoracic Extensions
1 x 12
C
Shoulder CARS
1 x 12
D
Band pull apart
1 x 20
E1
Inverted Rows
2 x 8
E2
Banded Push up
2 x 5
F1
Bent over medicine ball chest pass
3 x 5
F2
Medicine ball rotational slam
3 x 6
G1
Barbell Bench Press
3 x 3
G2
Hands Elevated Plyo Push ups
3 x 5
H
Barbell Bench Press
1 x MAX
I1
Neutral Grip Pull up
3 x 6
I2
DB Push Press
3 x 5
J1
Sym. Stance DB Rows
3 x 12
J2
DB Tricep rollbacks
3 x 12
J3
Incline bench rear delt flyes
3 x 12
K
Alternating DB Curls
3 x 12
L
Legs up the wall
1 x 5:00
A
Jog
1 x 5:00
B
Intervals
8 x 0:45
C
Steady State Cardio
1 x 8:00
D
Walk
1 x 5:00
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
C
Foam Roller Hamstring Bridge March
1 x 12
D
Supported hip airplane
1 x 8
E
Lateral Band Walk
1 x 10
F
Donkey calf raise/sissy squat
1 x 12
G
Depth jump to box jump
3 x 5
H
Goblet Lateral Lunge
3 x 12
I
Trap bar High pull
3 x 3
J1
Trap Bar Deadlift
3 x 3
J2
Repeat Broad jumps
3 x 3
K
Trap Bar Deadlift
1 x MAX
L
Rear foot elevated split squats
3 x 10
M1
Sissy squats
3 x 12
M2
Bent Knee Hip Extension
3 x 12
N1
Smith machine Standing calf raise
3 x 10
N2
Copenhagen Plank
3 x 0:30
N3
Hanging Leg Raise
3 x 8
O
Legs up the wall
1 x 5:00
A
Foam Roller Thoracic Extensions
1 x 15
B
Adductor/Thoracic Extensions
1 x 12
C
Shoulder CARS
1 x 12
D
Band pull apart
1 x 20
E
Inverted Rows
2 x 8
F
Banded Push up
2 x 8
G1
Alternating Incline DB Press
3 x 12
G2
Lat Pulldown
3 x 15
H
Single Arm DB Row
3 x 10
I
Deficit Push up
8, 10, 12, 12
J1
Single DB overhead press
3 x 8
J2
1/2 Kneeling wood chopper
3 x 10
K
Legs up the wall
1 x 5:00
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Built Different Basketball Training
Built Different Basketball Training
Built Different Basketball Training
