CNS Hoopers

UNLOCK YOUR NERVOUS SYSTEM

Basketball
Coach
DEVIN COLE

This is the missing link in basketball players training regimine. We are targeting the nervous system to move faster, more efficiently with a better understanding of how the body moves. Combining the CNS training principles in the weight room and the Constraint Led Approach on the court to target the athletes weak points and turn them into strengths. This training isn't about how much you can lift or how many reps you can get up, it is about creating an adaptable system to be able to thrive in any situation in a game. This program is for any basketball player who wants to become a more effective player on the court. From weekend warriors to the professional level this program can help grow your game.

$49 / mo
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Efficiency
From your shooting splits to your movement, targeting you nervous system will make you a more efficient basketball athlete.
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Athleticism
This program is designed to make you quicker, stronger and faster on the court.
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Health
Training the nervous system organically targets your weak points to eliminate compensations that create pain and injuries down the line.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better and keep you going longer, all through an app.
Equipment
Required
4"D x 12"L PVC pipes x2 // Exercise ball // Plyo boxes (6", 12", 24") // Basketball
Recommended
1"D x 5-7' PVC Pipe
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
A. Lower body 1

A

Pipe work

B

Ball Work

1 x 30

C

SINGLE LEG HOP TO STABILIZE

1 x 20

D

Rebounds

2 x 45

E

Sled Sprint

3 x 20

F

ISO Extreme's

1 x 3:00

Sunday
B. Court Work 1

A

warmup

B

Ball-Handling

C

Mikan series

1 x 1:00

D

BB tap

1 x 2:00

E

Floor touch

F

Floor touch 180

G

Crawl 360

H

Corner ball finder

1 x 2:00

Monday
A. Upper Body 1

A

Pipe work

B

Ball Work

C

Shoulder prep

2 x 0:15

D

Arm Circles

2 x 15

E

Bent Over Fly's

2 x 0:15

F

PVC Drop Row to metronome

3 x 20

G

PVC Pipe drop press to metronome

3 x 20

H

Iso extreme push-up

1 x 3:00

Monday
B. Court work 2

A

Warmup2

B

Ball Handling2

C

BB tap reverse

2 x 2:00

D

360 layups

4 x 1:00

E

Lane line finishing

1 x 2:00

F

Crawl shooting

1 x 2:00

G

Ball touch 180's

1 x 2:00

H

BB toss 360

I

Ball slam lane line shooting

1 x 2:00

J

Side retreat 3's

1 x 2:00

K

freethrows

Tuesday
Mobility/Movement

A

Decompression

2 x 5

B

Tummy Time

C

Child rockers

2 x 1:00

D

Toe tucks

2 x 1:00

E

SL Hip rockers

2 x 1:00

F

XBow Isometric

2 x 2:00

G

X-Corner Isometric

2 x 2:00

H

ISO Extreme's

1 x 3:00

I

Y Isometric

1 x 2:00

Wednesday
A. Lower Body 1

A

Pipe work

B

Ball Work

1 x 30

C

SINGLE LEG HOP TO STABILIZE

1 x 20

D

Rebounds

2 x 45

E

Sled Sprint

3 x 20

F

ISO Extreme's

1 x 3:00

Wednesday
B. Court work

A

warmup

B

Ball Handling 3

1 x 2:00

C

Finishing series

4 x 2:00

D

BB toss shot

1 x 2:00

E

Floor touch 180

1 x 2:00

F

Crawl between Shot

1 x 2:00

G

Crawl 360

1 x 2:00

H

Floor touch 180 3's

1 x 2:00

I

Deep 3's

1 x 4:00

Thursday
A. Upper Body 1

A

Pipe work

B

Ball Work

C

Shoulder prep

2 x 0:15

D

Arm Circles

2 x 15

E

Bent Over Fly's

2 x 0:15

F

PVC Drop Row to metronome

3 x 20

G

PVC Pipe drop press to metronome

3 x 20

H

Iso extreme push-up

1 x 3:00

Thursday
B. Court Work

A

Warmup2

B

Ball handling 4

C

BB tap

2 x 1:00

D

BB tap reverse

2 x 1:00

E

BB Tap reverse inside hand

2 x 1:00

F

Floor touch

1 x 2:00

G

Spin shooting

1 x 2:00

H

Ball slam VB line touch

1 x 2:00

I

Corner to corner shooting

3 x 0:15

J

Ball slam to cone

2 x 2:00

Friday
Mobility/Movement

A

Decompression

2 x 5

B

Tummy Time

C

Child rockers

2 x 1:00

D

Toe tucks

2 x 1:00

E

SL Hip rockers

2 x 1:00

F

XBow Isometric

2 x 2:00

G

X-Corner Isometric

2 x 2:00

H

ISO Extreme's

1 x 3:00

I

Y Isometric

1 x 2:00

Saturday
2026-2-1
Coach
More from UNLOCK YOUR NERVOUS SYSTEM
coach-avatar DEVIN COLE

Former D1 basketball player who has spent the last 6 years dedicated to coaching and developing basketball players both on and off the court.

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ONLY TRAINING TEAM OF ITS KIND!!!

This is the only place to get a full year round basketball training regimen with a community of hoopers like you. This is a full adaptive month to month training cycle both on the court and in the weight room! Sign up for the free trial and lets get to wor

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