Open Gym Strength and Conditioning – Bronco Basketball

Dynamic warmup

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

Movement prep (lower) (No Measure)

Movement Prep – All 4

2 sets:

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

CNS prep

2 sets:

10 jumping med ball squats

1:00 jump rope or 1:00 ski jumps

Dynamic effort lift

Back Squat (Every 1:15 x 6: complete 5 fast reps )

Repeated Effort

Back Squat (1xME)

Accessory

hex bar deadlifts (4×8@ moderate weight)

Climbing in weight each set…reset at the bottom…set the hips and fire up.

Reverse lunges (back rack) (4×10 each side (RPE 7))