MF PERFORMANCE
Basketball4 sessions per week
Must use App app to view and log training
Team Training
A
World's Greatest Stretch
2 x 10
B
90/90 Hip Switches
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
Good Morning-BW
3 x 10
K
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
A
World's Greatest Stretch
2 x 10
B
90/90 Hip Switches
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
Good Morning-BW
3 x 10
K
A1
Dead Bug-BW
2 x 10
A2
Bear Crawl Shoulder Tap
2 x 10
A3
Cobra to Prayer 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
A
World's Greatest Stretch
2 x 10
B
90/90 Hip Switches
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
Good Morning-BW
3 x 10
A
World's Greatest Stretch
2 x 10
B
90/90 Hip Switches
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
Good Morning-BW
3 x 10
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
A
World's Greatest Stretch
2 x 10
B
90/90 Hip Switches
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
Good Morning-BW
3 x 10
A1
Cobra to Prayer 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
Basketball Strong Level 1
Basketball Strong Level 1
