Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Running warm-up (No Measure)

1. Hinshaw Warm up

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

OLY

Power Snatch (5×3)

Stop and reset each rep…TECHNIQUE IS THE FOCUS…not weight. Sets 4 and 5 should be challenging.

Power Clean (5×3)

Stop and reset each rep…TECHNIQUE IS THE FOCUS…not weight. Sets 4 and 5 should be challenging.

Strength (lower)

constant tension romanian deadlifts (3×5 (RPE 8))

Starting from the top..flex the knees and begin hinging. Keeping the bar against the body do not release tension in the bottom portion when contacting the ground. Continue ascending and once the bar crosses the knees squeeze the glutes to finish the reps.