Have you ever said –
“If only I was one step quicker I’d be a better defender and more explosive on the offensive end.”
“If I could just jump 3-4″ higher I could grab a lot more rebounds, block a lot more shots, and might be able to dunk.”
Basketball is a game built on quickness and hops. If you lack either one, you better be a darn good shooter if you want to see the floor.
4 Week Plyometric and Quickness Program
This program is for basketball players only. Our 4 week program specifically targets the standing and running vertical jump, as well as the one step quickness players need on the court. It will include strength training, plyometrics, speed and agility drills, and ACL prevention exercises in a progressive format. All training sessions will be led by a Certified Strength and Conditioning Specialist (CSCS) from the NSCA.
The Details:
When: Starts July 3rd (Thursday), two 60 minute sessions per week on Monday and Thursday evenings from 6:30-7:30pm.
Who: 8th grade – high school boys and girls
Cost: $35 per 4 weeks
Where: Ageless in Gillespie
Limits: 12 athletes, filled on a first-come-first-serve basis. This program will continue for 3 months, leading up to the start of the high school basketball season. Athletes in the previous month’s session will have first opportunity to renew.
How to sign up: Pick up a form at the front desk at Ageless in Gillespie or Ageless Squared in Staunton. Questions? E-mail tjallan30@gmail.com.
Why us:
- Led by a CSCS and FMS certified strength coach who has written basketball-specifiic training articles for IHoops.com and Stack.com
- Although there are a handful of great vertical jump programs on the internet, they are all missing one thing – technique. Plyometrics are dangerous, and can actually do more harm than good in certain individuals. Technique is a MAJOR component of any successful vertical jump program – how to land properly, exercise technique, deceleration technique, proper jumping mechanics, etc. We emphasize technique over everything, especially when it comes to ACL prevention training. Our CSCS-certified coach will watch every athlete, and progress/regress each athlete individually depending on his/her strength levels.
- It’s a complete program: dynamic warm-up, strength training, plyometric training, ACL prevention, and speed and agility drills that are specific to basketball players. It’s not your typical cookie cutter program you’ll see on the internet.
- All vertical jumps are measured electronically via the Just Jump mat.
- Exercise sessions are progressed every 4 weeks, emphasizing a different component of the vertical jump.
- Athletes will be taught a dynamic warmup that should be used prior to every practice and game. Study after study has proven the superiority of a dynamic warmup versus a static stretching warmup with regards to injury prevention and power development.
- Athletes will learn ACL prevention exercises that they can do all year round from the comfort of their home. Our ACL prevention program is based on the PEP program, one of the best ACL prevention programs in the country.
For more information, please read the following articles written by our staff:
- Should basketball players bench? – Stack.com
- 3 Alternatives to the Squat – Ihoops.com
- The 3 Best Exercises for the Vertical Jump – IHoops.com
Proud member of Alan Stein’s Stronger Team Nation
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