Open Gym Strength and Conditioning – Bronco Basketball
Warm-up
Warm-up (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
Strength (lower)
Front/Back squat complex (4 sets x 18)
Every 2:30 x 3
6 front squats
12 back squats
*start @60% of 1rm front squat
Accessory
single lex hex bar deadlift (3 x 8 )
after each set perform 8 single leg box jumps
Hamstring curls (banded) (3×16)
lying prone on bench wrap a resistance band around the rig.
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