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)

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

Plyometrics

Plyo Version 2 (No Measure)

2 sets

16 Box squat to jump

8 lateral single leg broad jump w/quarter turn (8 each side)

Strength/plyometric

Front squat/Shock jumps (Every 3:00 x 5…3 Tempo FS + 6 FS + SJ’s)

1 set every 3:00…3 heavy tempo front squats into 6 moderate explosive reps

Shock jumps- 2 boxes roughly 5 feet apart. Starting on top of box raise one leg and begin to decend to the floor. Landing in an optimal jumping position (squared stance with hips loaded and weight mid-foot), very similar to a squat, rebound off the floor as quickly as possible jumping to the next box. DO NOT sacrifice positioning for speed.

Strength (upper)

Shoulder Press (Every 2:30 x 5..3 tempo + 6 explosive)

1 set every 2:30…3 heavy tempo shoulder press into 6 moderate explosive reps

**after each set complete 10 dual db push press (RPE 6)

Accessory

1:1:2 DB Bench (4×7 (RPE 8))

4 sets: 7 reps

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

*Build to a moderate weight and stay the same or build across all sets.

Deficit single leg RDL/Reverse lunge complex (4×5 RDL’s + 5 reverse lunges)

holding 2 kb’s while standing on a plate perform 1 single leg RDL into 1 reverse lunge (same leg)

Strict pull-ups (4x 5-8)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension