Weight and Conditioning Program
Here is STACK 12 Week Pre Season Weight and Conditioning Program for Basketball
Want to jump higher? Try one of these 2 programs.
Jump rope 1,000 times every other day. You must build up your leg strength before reaching 1,000. It is highly recommended that you warmup and stretch before and after each of these programs.
Week 1 Jump 4 sets of 125
Week 2 Jump 2 sets of 250
Week 3 Jump 3 sets of 250
Week 4 Jump 4 sets of 250
Vertical Explosion Workout (3 Times a Week) Emphasizes Stability, Mobility and Agility. Remember to warm up before and stretch after. As you progress add reps. Max reps 10-12. If you are unfamiliar with these exercises they can be found on youtube.com
Circuit 1
Knee Drive Jumps 3 Right leg 3 Left leg
Seated Explosions 7 Reps
Single Leg backwards Lunge 5 Right Leg and 5 Left Leg
Single Leg Over and Backs 10 Right Leg and 10 Left Leg
Circuit 2
Knee Drive Lateral Jumps 3 Right Leg and 3 Left Leg
Single Leg Squat Pop Ups 4 Right Leg and 4 Left Leg
Hip Clocks 12, 3, 6 With a resistance band. 18 Right and 18 Left
Hip Lunges 5 Right Leg and 5 Left Leg