Basketball Off-Season Programming
 
You’ll find a variety of movements and workout options for off-season training covering agility and plyometrics
For days that you’re in the gym, use the approach below to build out your workout:
  • EVERY trip to the gym
    • FOAM ROLL and stretch
    • Do one or two movements from Agility
    • Do one or two movements from Plyometrics
    • One one workout from the strength
  • Once a week, choose something from the cardiovascular
  • Twice a week, do core work
Important Terms:
  • AMRAP – As Many Rounds/Reps as Possible
  • EMOM – Every Minute On the Minute
Plyometrics
  • Depth Drop to Box Jump – 5 sets of 5
  • Depth Drop to Broad Jump – 5 sets of 5
  • Single Leg Plate Hops – 5 sets of 10
  • Skaters – 5 sets of 10
  • Quick Skaters with Pause – 5 sets of 8
  • Bounding Box Jumps – 5 sets of 8
Agility 
  • 4 Cone Drill – 4 sets
  • X-Drill – 4 sets
  • Line Drills – side to side, front to back, X Drill
  • Ladders x 2 – Fast Feet, Bunny Hops, Lateral Fast Feet, Scissors, Base Shuffle
  • Double Unders – 5 Sets of :30 seconds on, :30 Seconds off
Strength
  • KB Swings – 5 sets of 10 to eye level (heavier than normal)
  • KB Swings – 5 sets of 10 overhead swings
  • Ring Rows – 5 sets of 10 (make more difficult as you improve)
  • DB Row on Bench – 5 sets of 10
  • Bulgarian Split Squat – 5 sets of 10 (5 per leg)
  • Push Press – 5 sets of 8 (goal is to go unbroken)
  • Seated DB press – 5 sets of ten (weight should be something you do unbroken)
Core Work
  • :20 seconds work – 10 seconds rest – Hollow Hold
  • 3 sets – 1 minute plank, 1 minute rest
  • 3 Sets – :30 center plank, :30 side plank, :30 side plank, :30 rest
  • 4 sets of 20 Dead bugs
  • 4 sets of 20 Knees to Elbows
  • 100 sit-ups for time
Cardiovascular
  • EMOM for 8 – 8 Burpees (if you get better at this, push to 9 or 10 burpees)
  • EMOM for 8 – 12 Swings
  • 5 Sets – Run 2 Minutes, Rest 2 Minutes
  • 4 Rounds – Run 200m, 10 Burpees, 10 Jumping Lunges
  • 4 Rounds – 10 Box Jumps, 10 Burpees
  • 5 sets – Run lines, rest 30 seconds
  • 3 Sets – 2 Minutes, Max Burpees – Rest 1 Minute
  • 10 Sets – Run 100m, Walk 100m