Day 2 Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick) Bench Press – 3×8-12 @ 70-80% Close-Grip Bench Press – 3×8-12 Bent-Over Rows – 3×8-12 Pull-Ups – 3×8-12 Military Press – 3×8-12
Sample Basketball Workout Strides - Run down and back for 10 court lengths at 60% to 70% speed. Knee-to-wall touches - 3x each way. Leg swings - 10 each leg. Reaches - Up, Side, Rotate - 3 each arm. Toes walks - Distance is half of the court. Heel walks - Distance is half of the court. Lunge matrix ...
Typically in this first phase of offseason workouts you should be training in the 8-10 or 10-12 rep range - or hypertrophy zone. I like this because more reps allows for more rehearsal of the movements. Again, a lot of players don't train very hard during the season. And some of that motor memory or muscle memory gets lost.
Strength/power training: Power clean, hang, above the knee Clean pulls, hang, above the knee Squat jumps (barbell) Box jump
2. Offseason 2: (June) no organized team training sessions, athletes have a program 4x per week weight training, are strongly encouraged to go on vacation, or train on their own. 3. Offseason 3: (July) Strength training 4x per week, 2x per week SPARQ Training before workouts 1x general conditioning post workout (treadmill sprint work) . Open gym 5-6x
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For this basketball offseason plan, players will need the following: 2 basketballs 8 cones or 8 post-it notes (or anything to mark a spot on the ground) Basketball hoop and dribbling area – (a driveway hoop will work) 1 tennis ball Water bottle Jump rope (optional) 2 Chairs (optional)