Basketball try-outs have either started or are about to begin. For my clients who play hoops, there is no need for speed and agility development during the season due to the amount of stress that basketball places on the body. We do encourage our clients to come to see us at least 1 - 2 times per week during the season. This is a template of what the workout looks like.
Foam roll - to help with recovery and flexibility
Dynamic warm -up
Hip Mobility and Ankle mobility work
Lift
Explosive exercise - depends on the kid and how they feel on that given day
Core/Rotational exercise
Upper body Push - vertical or horizontal - we alternate between workouts
1 or 2 Leg exercise - low volume - 3 sets of 4 - 8 reps
Upper body pull - same as pushing - we alternate between vertical and horizontal
Posterior chain exercise - for the glutes, hamstrings and lower back - we alternate between straight leg and bent leg
We then may add some abs or arms depending on our time frame and the athletes schedule
All sessions end with some type of flexibility work.
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