Speed work doesn’t take a lot of volume for implementation. Here is a look at our 25 min session with an emphasis on Max Velo/Elastic Strength. Some quality work getting done in a limited amount of time.
#strengthandconditioning
#basketballtraining
#BurnTheBoats
Early pre-season work🔥🚤
Guards
Cont db split jump| db split snap down
Hang snatch| Depth jump
Hang clean
HS band Split Squat
Razor curl|Side lunge
Bigs
Bb jump |band tb snap down
Hang snatch |depth jump
Hang clean
HS band Squat
Band TBDL |side lunge
#strengthandconditioning
Infinite ways to improve deceleration in the weight room. Drop lunges are one of my favorite exercises to improve eccentric braking
#deceleration
#basketball
Perimeter guys block 2 day 1 lower body RFD
Ecc split jumps
Band snap downs
Hang snatch
Depth jumps
Hang clean
Band split squat >.75m/s
HS sl rdl
Side lunges
Anti rotation holds
11-23-23
Main lift of the week for the big guys🔥🚤
Seated db box jumps
Iso squat push
Block trap bar jumps
Band trap bar snap downs
Chain squat
Cope Bridge
Chain bench
Chin ups
Nordics
#strengthandconditioning
#basketballtraining
Big guys getting after their day 1 lower body lift. RFD being our main focus. 🔥🚤
DB jumps
Trap Bar Snap downs
Hang power snatch
Drop Jump
Hang power clean
Band front squat >.75m/s
RDL
Side lunges
Planks
#strengthandconditioning
#basketballtraining
Braking is a specific skill that can be trained and tested.
Using video analysis to record time to stop after max effort 10yd sprint.
*Time must be > 90% of best laser 10 for the test to be valid
s/o
@CoachJoeyG
for creating this great drill.
#braking
#basketballtraining
COD progressions
Stage 1. Controlled environment/anticipation
Stage 2. Reaction Component (voice command/visual reaction)
Stage 3. Sport (Chaotic environment)
Simple progressions that will lead to an increase in COD ability, and reduce likehood of injury in sport.
5 min lower body/ force dominant primer.
3 exercises used as an extended warmup to prime and stimulate properties of peak force output
Seated jumps
Mid thigh iso pull
Med ball slams
- 3 rounds
#strengthandconditioning
#basketballtraining
Here is a 6’10 freshman with a high level of technical proficiency day 1 stepping in the weight room.
Big S/O to any high school/private sector S&C coaches that are setting a great foundation for long term athletic development.
This is a game changer
#strengthandconditioning
Staying strong and explosive during the later parts of the season.
@SouthAlabamaMBB
getting hot at the right time.
SL Iso Squat/AEL Split Jumps
TB Jump
Box Squat
Bench/Chins
Cope Bridge/Nordics
Eccentric training with our perimeter athletes is a high priority.
Drop lunges, overloaded eccentrics, altitude drops are all tools we utilize in the weight room to improve braking strength and ecc RFD
#basketballtraining
#strengthandconditioning
Weight room serves as a tool to enhance athletic performance and improve an athlete’s ability to apply force efficiently
Not a one size fits all program, we use a lot of different tools in the toolbox to get the job done.
#strengthtraining
#plyos
#olympiclifting
#basketball
Progressions in our multi directional speed work.
Once we have built a solid base for posture and COD angles, we then progress to partner reaction drills to help transfer over to more agility and game speed.
#basketball
#basketballtraining
#strengthandconditioning
Early off-season training🔥🚤
Build work capacity, reduce asymmetries, restore ROM
Javorek complex - HP/HC/FS/RDL/Row
Ecc DB split squat
Ecc HS curl
Ecc HK press
Ecc SA pulldown
Iso holds
Side Planks
Band pulls
#strengthandconditioning
#basketballtraining
Cluster sets: training that incorporates short rest periods in a set to relieve fatigue and increase explosive strength.
Great tool to increase volume at higher intensities w/o compromising technique and velocity of the movement.
#strengthandconditioning
#basketballtraining
So much love for this senior class. Can’t thank these young men enough for everything they’ve added to me as a person and coach. It’s been an honor to be a small part of y’all’s journey.
Training at high velocities in the off-season is the best way to improve performance and reduce injury risk.
Expose them to the demands in a controlled environment before getting to the sport.
#strengthandconditioning
#basketballtraining
#speedtraining
We’ve put a heavy training emphasis on proper acceleration/COD angles over the last 3 weeks and it’s finally starting to become engrained with our guys.
@MarshallKearing
Laser times are getting faster and cuts are looking much sharper.
The details matter.
4-5-24 setting the foundation, building up for a big off-season 🔥🚤
Push press + power jerk
Tempo squat
Sl hip lift
Ecc SA incline press
Ecc rows
Ecc calf raise
Anti rotation holds
#strengthandconditioning
#workout
#basketballtraining
Conditioning: the process of training or accustoming a person to accept certain circumstances.
4 series/ 8 play drives with generic position movements
#football
#training
#strengthandconditioning
5 min RFD lower Body primer: 3-4 exercises used as an extended warmup to prime and stimulate properties of elastic/reactive strength
30 sec jump rope
MB Low hurdle plyo
Band BB jumps
Drop Jumps
X rounds
#basketballtraining
#strengthandconditioning
Early off-season training goals:
1.) Establish technical proficiency in core lifts.
2.) Increase total work capacity and range of motion for heavier quality reps later in the off-season.
#strengthandconditioning
#basketballtraining
Sports specific training doesn’t mean agility ladders, and bands. Sometimes it’s as simple as “if I a movement looks similar, there’s probably transfer to the sport itself.”
Great example of how off-season training translates to the game.
Reminder that S&C is not all about science and collecting data. Coaching and serving others is and will always be the main priority.
#strengthandconditioning
Can’t say enough good things about my experiences with
@GreenWaveFB
Definitely some of the best Strength and Conditioning coaches in the country! Will continue to make you guys proud and happy to say I will start my next chapter with
@NichollsState
10X4 undulating cluster sets for strength and hypertrophy. A structure that uses a pyramidal loading strategy that allows for higher velocities due to post-activation performance enhancement (PAPE) in descending sets.
#strengthtraining
#squats
#bench