Hooping with Hudy
Hudy's Sports Performance, LLC
Basketball, Youth Sports, Power Sports , Multi-sportWe’ve been lucky enough to work in this industry for a long time and alongside some of the best coaches and athletes in the world.
After sending 80+ athletes to play in the pros, winning 30+ conference championships and 10 national championships
Along the way, we've developed a system for training that gets real, winning results!
No matter where you are in your fitness journey, If you're ready to put in the work of a championship caliber program, you're in the right place.
Our commitment is a training program designed for YOU; in real time to get you ready for the season and keep you strong, powerful and healthy. A community of like-minded individuals and a training program to push you past possible.
Prep
A
Dynamic Warm Up
Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle
Strength/Power
B
Glute/Core Activation
Repeat 2 times through: 1. Front plank :20 2. Glute Bridge x10 3. Side plank :15/:15 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15
C1
MB Side Throw
3 x 5
C2
Single Arm Farmer Walk
3 x 20
C3
DB Lateral Step-Up
3 x 10
D1
Wall Sit
3 x 0:30
D2
Skater Jumps
3 x 5
D3
Incline Push-Up
3 x 8
E1
DB Military Press
3 x 8
E2
Goblet Squat
3 x 8
E3
Calf Raise
3 x 8
F1
Inverted Row
3 x 8
F2
Bench Hip Lift
3 x 8
F3
Plank
3 x 0:30
Prep
A
Dynamic Warm Up
Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle
Strength/Power
B
Glute/Core Activation
Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x:10/:10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5
C1
Clean Complex 1
3 x 1
C2
Farmers carry
3 x 20
C3
Pigeon Stretch
3 x 20
D1
Squat Jump
3 x 7
D2
Single Leg Step Up
3 x 5
D3
Banded Pull Aparts
3 x 10
E1
Back Squat
3 x 5
E2
Lat Pulldown
3 x 8
E3
Groin Stretch
3 x 0:20
F1
Bench Press
3 x 6
F2
Single Leg RDL
3 x 6
F3
Kneeling Hip Flexor Stretch
3 x 0:20
Prep
A
Dynamic Warm Up
Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle
Strength/Power
B
Glute/Core Activation
Repeat 2 times through: 1. Front plank :30 2. Glute Bridge x10 3. Side plank :30/:30 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15
C1
KB swings
3 x 10
C2
Waiter's Walk
3 x 20
C3
Black Burns
3 x 8
D1
Trap Bar Deadlift
3 x 5
D2
Box Jump
3 x 3
E1
Incline Bench Press
3 x 8
E2
Single Leg Hip Thrust
3 x 8
E3
1-Arm DB Row
3 x 8
E4
Pigeon Stretch
3 x 0:20
Prep
A
Dynamic Warm Up
Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle
Strength/Power
B
Glute/Core Activation
Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x10/10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5
C1
MB Lat Throw
3 x 8
C2
Farmers carry
3 x 20
C3
Jump Rope
3 x 50
D1
Barbell Squat Jump
3 x 7
D2
DB Bench Press
3 x 8
D3
Shin Box Twist
3 x 3
E1
Pull Up Progression
3 x 0:20
E2
DB Split Squat
3 x 8
E3
Scorpion
3 x 3
F1
Inverted Row
3 x 8
F2
RDL
3 x 8
Andrea Hudy
Andrea is the Director of Sports Performance for the University of Connecticut. She is a part of 9 national championships (and counting). 14 straight men’s basketball conference championships, and has coached more than 80 collegiate basketball athletes to go on to play professional basketball. 2012 Strength Coach of the Year by the National Strength and Conditioning Association (NSCA).
Zack Zillner
Zack Zillner is the Director of Performance for the Texas Women’s Basketball. During his time at Texas he was worked with two top 10 draft picks as well as the #1 overall pick in the 2021 draft. Winning the Big 12 tournament 2022 Prior to Texas, he coached at Kansas , Illinois, and Southern Mississippi, working with a variety of sports that include MBB, WBB, volleyball, golf, and more
When you join a team you’re getting more than programming, you’re joining an online community.
Hooping with Hudy
Hooping with Hudy
Hooping with Hudy
