There is a lot of running, jumping, twisting and turning in basketball and a player must be strong, powerful, and yet agile and flexible. Our focus is on strengthening the legs, hips and core...the power center, and preventing ACL knee injuries which are prevalent in basketball. It is important to be able to function well on one leg and we have single leg squats in the program to train you for that. Also included is the “triple threat” which is a series of 3 exercises designed to strengthen the backside of the body, glutes, low back and hamstrings. Many female athletes are weak in these areas and it is critical to work front to back to help prevent serious knee injuries. The core will be worked dynamically, in suspension and on an airball. This is a great starter program that will help an athlete gain muscle balance and functional strength, especially for all the pounding involved in basketball. A female athlete should be also be able to shoot the ball from farther distances after mastering this program. 13 exercises with descriptions and color photos. 9 pages to download.
Training aids needed: A 4 or 6lb. medicine ball, a medium size cone, jungle gym straps, a 55 or 65cm airball, one light weight padded body bar, light pair of dumbbells (3 or 5lb.), an exercise mat.