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Durable Hooper Blueprint

Ethos Performance Group

Basketball

Coach

Dr. Tim Swenson PT, DPT, OCS

This program is designed to help youth basketball players take care of their bodies, and understand how to move properly when they're on the court. Not only does this program address typical movement limitations of youth basketball players (knee pain, ankle sprains, tight muscle tissue, etc.) it will actually help them correct and manage their symptoms through a series of progressive training over time.

Taking into account the typical training history of youth athletes (usually low) - I built this program out with the basics in mind. Gym access? Don't need it. Hoop at home? Don't need it. No exercise equipment at home? Probably should get a few dumb bells, med balls - but for the most part, you're all set without them. This program is so easy to follow - that all you need is a subscription, a phone, and to dedicate 30-40 minutes 3x/week on your own to get through each week.

Through my history of working with many youth athletes as a Physical Therapist and basketball coach, I've been exposed to all of the movement limitations that young athletes have to deal with. I was one of them myself! When I finally figured out what I needed to do to take care of my body and move better - I was able to extend my playing career through college and stay healthy. Fortunately - I'm still able to play at a high level, and some of the very same things that I do on a weekly basis are sprinkled throughout this exact program.

$30 / mo

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Build Your Body Armor

Your connective tissue is your lifeline to staying healthy and playing at a high level. This program helps build stronger tendons, muscles, joints, and bones to help you withstand the stress of playing basketball competitively.

Improve Your Movement Skills

With carefully orchestrated movement patterns and video demonstrations, I provide technical execution of how to move better on the court. We work on how to land, jump, slide, change direction, accelerate, decelerate - basically anything you need to do on the court to make it impossible for your coach to think twice about subbing you out.

Self-Regulated Learning

Start dictating things on your own terms. If you want to be great - you don't just wake up and be great. It takes work, energy, effort, and repetitive action to get there. This program will make you want to continue putting the effort in, to push yourself to take control of your own basketball destiny.

Become a dog

We all know those players that just outwork their competition, and the ones that no one wants to have guard them the entire game. This program will help you become one of those players, by refining your movement skills, enhancing your endurance, and giving you the ability to move more freely on the court and outlast the competition.

Supplement Your Practice

This program isn't designed to do exactly what you're doing at practice with your team, or with your skills coach. You should already be working on your handle, and your shooting form. This program will supplement all of the things that youth players NEED to be doing, if they are serious about taking their game to the next level, and becoming a better athlete is a major contributor to that.

Features

Programming 3 days per week

Designed not to overload the athlete that is playing or practicing several days a week, 3 days a week with varying levels of intensity.

Exercise Video Guidance

Technically executed demonstrations and key points of performance provided with each and every exercise.

Detailed, expert instruction

Instruction from a movement professional who played and coached the game of basketball.

Committed Teammates

Holding your teammates accountable and posting on leaderboards to check in on everyone's progress week to week.

Delivered through TrainHeroic

Through the TrainHeroic app, this program is very user friendly and easy to follow and track your progress with the use of a cell phone or computer.

Equipment

Recommended

Basketball Court // Gym membership

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Durable Hooper Month 1 Low Intensity Day

Half Kneeling Hip Flexor Stretch w/ Rotation

2 x 6

90/90 Shin Box Trunk Flexion/Rotation

2 x 6

Bridge Heel Walk Outs

2 x 6

Single leg wall sit

3 x 1 @ 15

RFESS mid range ISO hold

3 x 1 @ 30

Wall Reference Triple Extension Alternating Heel Raise

3 x 6

Wall Assisted Heel Raise

3 x 15 @ 3

Bilateral Submax POGOs

3 x 30

Oscillating POGOs

3 x 20

Tuesday

Durable Hooper Month 1 High Intensity Day

Wall Supported Arm/Leg Swing

2 x 10

Wall Supported Cross Body Leg Swings

2 x 10

Wall Supported Reverse Hip Opener

2 x 8

Reactive Bilateral Triple Extension

2 x 6 @ 3

Reactive Single Leg Triple Extension

2 x 8 @ 3

Rhythm Attack Drops w/ Active Hands

3 x 20

Reactive Split Drop

3 x 20

Lateral Double POGO w/ Arms Elevated

3 x 20

Lateral Slide to Vertical Contest Jump

3 x 3

Jab Step Attack Lunge

3 x 6

Rhythm Diagonal Crossover Slide (Left)

3 x 5

Rhythm Diagonal Crossover Slide (Right)

3 x 5

Thursday

Durable Hooper Month 1 Low Intensity Day

Half Kneeling Hip Flexor Stretch w/ Rotation

2 x 6

90/90 Shin Box Trunk Flexion/Rotation

2 x 6

Bridge Heel Walk Outs

2 x 6

Single leg wall sit

3 x 1 @ 15

RFESS mid range ISO hold

3 x 1 @ 30

Wall Reference Triple Extension Alternating Heel Raise

3 x 6

Wall Assisted Heel Raise

3 x 15 @ 3

Bilateral Submax POGOs

3 x 30

Oscillating POGOs

3 x 20

Coach

More from Ethos Performance Group

Dr. Tim Swenson PT, DPT, OCS

Physical Therapist/Performance Coach

The Program I Wish I Had Growing Up

This is something that is near and dear to my heart. I suffered multiple major injuries growing up and trying to stay on the court wasn't easy. I designed this program with the thought "what do I wish I had when I was growing up to help me not always be hu

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FAQs

Who is this for?

This program is designed for youth athletes, between the ages of 8-13, that have a desire to get better at the game of basketball. You don't need to be the strongest, fastest, best athlete on the planet - you just need to have the commitment and be willing to put the effort in.

How long does each session take?

Sessions throughout the week will vary in intensity and duration, but this is not designed to be a program that will be time consuming, and create boredom with each workout. Typical sessions will last 25-35 minutes, and will vary based on comfortability with the flow of the workout.

What's the goal of this program?

The goal of this program is to help kids learn how to move the right way, teach them the necessary skills to stay on the court, and make them better athletes in the process. Injuries can't be avoided, but this program will certainly help reduce the risk of an injury, or decrease current symptoms.

Does this take the place of playing or skill work?

No, this program should not be substituted for traditional skill work - shooting, dribbling, technical work, etc. While this program will help you be a better athlete and reduce injury risk, it should not take the place of getting shots up and working on your handle.

What if I miss a day?

No problem - there's enough wiggle room in the program structured week, to allow you to miss a day and make it back up. You can always save a workout for a day that you don't have a game/practice, and get it done then.

Are all the workouts the same?

Yes, and no. Some workouts over the course of the week/month will be the same, but repetition is good. Basic fundamentals will be a key starting point, but then we will build from there to expand the movement capabilities of each player. Programming will be done on a month to month basis.

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When you join a team you’re getting more than programming, you’re joining an online community.

Durable Hooper Blueprint