Scribd Logo
Upload

Welcome to Scribd!

  • Performance Center Fueled By: Womens's Basketball Off-Season Level II Strength

    Uploaded by

    theshow31
    59 views12 pages
    This document outlines a 4-week strength training program for a women's basketball team. It includes warm-up and cool-down exercises, as well as workout circuits focusing on exercises like burpees, jump squats, medicine ball throws, and box jumps. Sets, repetitions, and rest periods are prescribed for each exercise across the 4 training weeks to progressively challenge the athletes.

    Original Description:

    Original Title

    Basketball Women

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 4-week strength training program for a women's basketball team. It includes warm-up and cool-down exercises, as well as workout circuits focusing on exercises like burpees, jump squats, medicine ball throws, and box jumps. Sets, repetitions, and rest periods are prescribed for each exercise across the 4 training weeks to progressively challenge the athletes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    59 views12 pages

    Performance Center Fueled By: Womens's Basketball Off-Season Level II Strength

    Uploaded by

    theshow31
    This document outlines a 4-week strength training program for a women's basketball team. It includes warm-up and cool-down exercises, as well as workout circuits focusing on exercises like burpees, jump squats, medicine ball throws, and box jumps. Sets, repetitions, and rest periods are prescribed for each exercise across the 4 training weeks to progressively challenge the athletes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 12

    PERFORMANCE CENTER FUELED BY

    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 1


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 12 10 15 10 5 10 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 6 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 8 8 8 12 10 15 10 5 8 8 8 5 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 10 8 15 10 5 10 8 8 8 10 8 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

    10 15 10

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 2


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 12 10 15 10 4 8 6 6 8 10 15 10 6 4 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 12 10 15 10 6 6 4 6 6 8 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 10 8 15 10 6 4 8 6 6 8 10 8 15 10 4 1 1 1 1 1 1 1 1 1 1 1 1

    10 15 10

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 3


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 12 10 18 10 6 4 6 5 5 8 10 18 10 3 6 5 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 5 5 8 12 10 18 10 6 6 4 5 5 8 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 8 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 8 18 10 6 4 6 5 5 8 10 8 18 10 3 6 5 1 1 1 1 1 1 1 1 1 1 1 1

    3 5

    10 18 10

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 4


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 12 8 18 12 6 6 6 3 5 5 4 8 8 18 12 3 5 4 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 5 4 8 12 8 18 12 6 6 6 6 3 5 4 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 10 6 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 10 6 18 12 6 6 6 3 5 5 4 8 10 6 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    3 4

    3 5 4

    8 18 12

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 5


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 20 12 6 6 6 3 4 4 3 8 8 20 12 3 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 4 4 8 12 8 20 12 6 6 6 6 3 4 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 10 6 20 12 6 6 6 3 4 4 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    3 3

    3 4 3

    8 20 12

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 6


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 12 8 20 12 5 5 4 2 4 2 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 6 3 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 5 2 3 3 8 12 8 20 12 5 5 4 4 2 2 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 10 6 20 12 5 5 4 2 4 2 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    8 20 12

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 7


    Rest (min) Friday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 6 6 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 10 18 15 5 8 6 6 8 10 10 18 15 5 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 6 8 8 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 8 8 8 15 10 15 10 6 5 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 8 8 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 8 8 10 12 8 18 12 5 8 8 8 10 12 8 18 12 5 1 1 1 1 1 1 1 1 1 1 1 1

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 8


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 10 18 15 6 4 6 5 5 8 10 10 18 15 4 6 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 6 6 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 15 10 15 10 6 6 4 6 6 8 10 15 10 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 6 6 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 6 6 10 12 8 18 12 6 4 6 6 6 10 12 8 18 12 4 6 6 1 1 1 1 1 1 1 1 1 1 1 1

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 9


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 4 4 8 12 10 20 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 3 5 4 4 8 12 10 20 20 6 3 5 4 4 8 12 10 20 20 3 5 4 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 5 5 8 15 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 5 4 5 5 8 15 10 18 10 6 5 4 5 5 8 10 18 10 5 3 5 1 1 1 1 1 1 1 1 1 1 1 1

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 5 5 10 12 8 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 5 5 5 10 12 8 20 15 6 4 5 5 5 10 12 8 20 15 3 5 5 1 1 1 1 1 1 1 1 1 1 1 1

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 10


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 12 8 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 25 20 6 6 6 3 4 4 3 8 12 8 25 20 2 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 15 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 5 4 8 15 8 18 12 6 6 6 5 3 5 4 8 8 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 5 12 15 6 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 12 15 6 20 15 6 6 6 3 5 5 4 12 15 6 20 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    3 4

    3 5 3

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 11


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 3 3 4 8 12 8 25 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 3 3 3 3 8 12 8 25 25 6 6 6 3 3 3 3 8 12 8 25 25 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 4 5 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 15 8 20 12 6 6 6 5 3 4 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 12 15 6 22 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 3 12 15 6 22 15 6 6 6 3 4 4 2 12 15 6 22 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    4 3 3

    3 4 2

    STACKPERFORMANCECENTER.COM

    PERFORMANCE CENTER FUELED BY


    Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

    Womenss Basketball Off-Season Level II Strength WEEK 12


    Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 4 6 4 3 8 15 8 30 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 3 4 3 2 8 15 8 30 25 5 5 4 2 3 2 2 8 15 8 30 25 1 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 5 3 4 3 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 4 2 3 3 8 15 8 20 12 5 5 4 3 2 2 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 3 4 3 12 15 6 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

    20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 3 3 2 12 15 6 25 20 5 5 4 2 3 2 1 12 15 6 25 20 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

    STACKPERFORMANCECENTER.COM

    You might also like