Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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)

Plyometrics

Plyometric warmup (No Measure)

2 sets

8 reps of each

low box drop landing

lateral bounds

forward lateral bounds

step up jumps

Dorsiflexion

1 leg weighted dorsiflexion w/kb (2 sets x 1:00 each side)

Strength (lower)

Back Squat (Every 2 x 5: 4 tempo BS + 8 explosive BS)

5 sets:

4 tempo BS (2112) moderate

(drop set)

8 explosive BS light

Strength (upper)

Bench Press (Every 2 x 5: 4 tempo BP + 8 explosive BP)

5 sets:

4 tempo BP (2112) moderate

(drop set)

8 explosive BP light

Accessory (super-set the following)

Single leg db Romanian Deadlifts (3×10)

Chin-ups (3×8)

Accessory 2 (superset the following)

Bulgarian Split Squat (3×8)

Seated Single Arm DB Press (4×10)

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across