MF PERFORMANCE

Basketball
Coach
Marvin Fidel

Features
4 sessions per week
Must use App app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
DAILY MOBILITY - BASKETBALL STRONG LVL1

A

World's Greatest Stretch

2 x 10

B

90/90 Hip Mobility Drill

2 x 10

C

Heel Sits (Anterior Foot Stretch)

2 x 30

D

Toe Sits

2 x 30

E

Ankle Rocking-Kneeling

2 x 30

F

Couch Stretch + Rotations

2 x 30

G

SL Raise-Core Engaged

2 x 10

H

Bench Lat Stretch

2 x 30

I

OH Dowel Squat

3 x 10

J

Dowel Good Morning

3 x 10

K

Sunday
SESSION 1

A1

World's Greatest Stretch

2 x 10

A2

Glute Bridge-March

2 x 10

A3

YTWs

2 x 10

B

DL Submax Pogo Jump

3 x 20

C

Squat-Goblet

3 x 10

D

DB Bench Press

3 x 10

E1

Lateral Band Walk

3 x 10

E2

Hollow Hold (Dish)

3 x 30

E3

Kneeling DB Press

3 x 10

Monday
DAILY MOBILITY - BASKETBALL STRONG LVL1

A

World's Greatest Stretch

2 x 10

B

90/90 Hip Mobility Drill

2 x 10

C

Heel Sits (Anterior Foot Stretch)

2 x 30

D

Toe Sits

2 x 30

E

Ankle Rocking-Kneeling

2 x 30

F

Couch Stretch + Rotations

2 x 30

G

SL Raise-Core Engaged

2 x 10

H

Bench Lat Stretch

2 x 30

I

OH Dowel Squat

3 x 10

J

Dowel Good Morning

3 x 10

K

Monday
SESSION 2

A1

Dead Bug-BW

2 x 10

A2

Bear Crawl Shoulder Tap

2 x 10

A3

Child's Pose to Cobra Stretch

2 x 10

B

Submax SL Pogo Jumps

3 x 20

C1

Lat Pulldown

3 x 10

C2

Pull Up

D

Split Squat-BB

3 x 8

E1

Pallof Press

3 x 10

E2

SL Deadlift + Hip Lock

3 x 10

E3

Push Up to A-Frame

3 x 12

Tuesday
DAILY MOBILITY - BASKETBALL STRONG LVL1

A

World's Greatest Stretch

2 x 10

B

90/90 Hip Mobility Drill

2 x 10

C

Heel Sits (Anterior Foot Stretch)

2 x 30

D

Toe Sits

2 x 30

E

Ankle Rocking-Kneeling

2 x 30

F

Couch Stretch + Rotations

2 x 30

G

SL Raise-Core Engaged

2 x 10

H

Bench Lat Stretch

2 x 30

I

OH Dowel Squat

3 x 10

J

Dowel Good Morning

3 x 10

Wednesday
DAILY MOBILITY - BASKETBALL STRONG LVL1

A

World's Greatest Stretch

2 x 10

B

90/90 Hip Mobility Drill

2 x 10

C

Heel Sits (Anterior Foot Stretch)

2 x 30

D

Toe Sits

2 x 30

E

Ankle Rocking-Kneeling

2 x 30

F

Couch Stretch + Rotations

2 x 30

G

SL Raise-Core Engaged

2 x 10

H

Bench Lat Stretch

2 x 30

I

OH Dowel Squat

3 x 10

J

Dowel Good Morning

3 x 10

Wednesday
SESSION 3

A1

World's Greatest Stretch

2 x 10

A2

Glute Bridge-March

2 x 10

A3

YTWs

2 x 10

B

SL Alternating Pogo Jump

3 x 20

C

Romanian Deadlift (RDL)

3 x 10

D

SA Landmine Press-1/2 Kneeling

3 x 10

E1

Side Plank w/ SA Row

3 x 30

E2

SL Lateral Step Down

3 x 20

E3

Bear Crawl Kickback

3 x 10

Thursday
DAILY MOBILITY - BASKETBALL STRONG LVL1

A

World's Greatest Stretch

2 x 10

B

90/90 Hip Mobility Drill

2 x 10

C

Heel Sits (Anterior Foot Stretch)

2 x 30

D

Toe Sits

2 x 30

E

Ankle Rocking-Kneeling

2 x 30

F

Couch Stretch + Rotations

2 x 30

G

SL Raise-Core Engaged

2 x 10

H

Bench Lat Stretch

2 x 30

I

OH Dowel Squat

3 x 10

J

Dowel Good Morning

3 x 10

Thursday
SESSION 4

A1

Child's Pose to Cobra Stretch

2 x 10

A2

Bear Crawl Shoulder Tap

2 x 10

A3

Dead Bug-BW

2 x 10

B

DL Pogo Jump Squares

3 x 5

C

Squat-Goblet

3 x 10

D

SA 3 Point Row

3 x 8

E1

DB Curl to Press

3 x 15

E2

Push Up-Diamond

3 x 15

ANKLE/FOOT HEALTH

F

Foot/Ankle Health & Priming Series

Perform with no shoes (if possible). FOOT/ANKLE WALKING CIRCUIT A1. Arch raises/towel scrunches x 20 reps A2. Toe tricks x 20 reps WALKING SERIES (All exercises are completed over a distance of 10m) B1. Toe walks x 1 B2. Eversion walks x 1 B3. Inversion walks x 1 B4. Heel walks x 1 ANKLE PRIMING CIRCUIT This Priming Circuit is an extension of the Foot Health Circuit. It is aimed at improving reactive ability and stiffness while exposing the foot/ankle structure to submax impacts for general strengthening. This circuit can be completed with no shoes. - Lateral SL hops (w/ stick) x10 ea. - SL forward hop (w/ stick) x 10 ea. - SL alternating pogos x20 ea. - Submax linear pogos (hands on hips) x20 - Alternating max pogos (every 2nd jump) x10 - Max linear pogos x10 - Split stance alternating pogos x20 - Pogos to split squat drop catch x5 ea.

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Basketball Strong Level 1
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Basketball Strong Level 1
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Basketball Strong Level 1
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Basketball Strong Level 1