Open Gym Strength and Conditioning – Bronco Basketball

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating leg raises from plank

In-outs from plank

alternating single leg kickbacks

air squats

side bridge (both sides)

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

Agility warmup (No Measure)

Agility warm-ups

Side lateral steps with push off

side lateral shuffle with pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

mobility:

lunge w/torso rotation/kick

crossbody pull with hinge

side to Side lunge w/ side shuffle

speed drills

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps

Power clean+ full clean (Every 90 x 6)

Front Squat (3×8 (RPE 7))

Banded hex bar deadlifts (3×10 (RPE 7))

Accessory

Deficit reverse lunges (goblet) (2×12 ea leg)