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 

  1.  Knee Drive Jumps    3 Right leg    3 Left leg

  2. Seated Explosions    7 Reps

  3. Single Leg backwards Lunge   5 Right Leg  and 5 Left Leg

  4. Single Leg Over and Backs    10 Right Leg  and   10 Left Leg

Circuit 2

  1.  Knee Drive Lateral Jumps  3 Right Leg  and  3 Left Leg

  2. Single Leg Squat Pop Ups    4 Right Leg and 4 Left Leg

  3. Hip Clocks 12, 3, 6   With a resistance band.   18 Right and 18 Left

  4. Hip Lunges      5 Right Leg  and 5 Left Leg