Patino, Troy Vincent M.

PTTHRX3 Lecture

April 30, 2018

Case Study #2 - basketball player

A. 8 Week Program for advanced strength training with balance and plyometric drills

Week 1 to 3 Minimal Intensity

 Tandem Stance with quick alternating resistance 30sh x 2 sets

 Dribbling basketball while walking 3 sets x15m (Length of basketball court)
 Box Jumps 10 reps x 3 sets
 Pelvic bridge c LE on raised platform 8 reps x 2 sets
 Alternating lunges in place 10 reps x 2 sets

Week 4 to 5 Moderate Intensity

 Partial squat in U/L stance reaching to opposite side to pick up basketball (diagonal
pattern) 10 reps x 2 sets B LE
 Dribbling basketball while running 3 sets x 15m
 Approach, jump and reach basketball rim/backboard 10 reps x 2 sets
 Supine hamstring curl on ball 10 reps x 3 sets
 Jump and overhead throwing ball 10 reps x 3 sets

Week 6-8 Maximum Intensity

 Balance on BOSU while catching and tossing basketball 30 sh x 3 sets

 Unilateral Bounding 15 meters x 2 sets B LE
 Dribbling basketball c cones 3 sets x 15m
 Depth Jumps, planting and then jump 8 reps x 3 sets
 Agility Ladder (Progress per set e.g ski, side to side etc.) 3 sets

B. Upper Extremity Exercises

 Push-up on uneven surface 10 reps x 3 sets
 Clap Push – ups 10 reps x 3 sets
 Battle Rope exercise in Partial Squat 45s x 2 sets
 Jump and overhead throwing ball 10 reps x 3 sets