Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Dynamic warmup (No Measure)

1 round: (line drills)

baseline to half court then jog to opposite baseline

high knee pulls

Russian kicks

quad pulls

figure four stretch

lunge & rotation

high knees

butt kicks

quick feet karaoke

quick feet karaoke with high knee

side shuffle w/push-off

side shuffle w/ pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

CNS prep

EMOM 8:

even- 10 wall-balls

odd- 10 box jumps

Strength (lower)

Front Squat (Every 2 minutes x 4: 8 front squats (focus speed))

Agility Relays