BASKETBALL PROGRAM

Leg Workout Compilation

1. Doc Cara Level 1 Part 2
2. Doc Cara Level 2 BALL HANDLING
3. Doc Cara Level 3 1. Two ball dribble + one hand pass.
4. Doc Cara Level 4 2. 2 pounds , double cross, pass.
5. TLB Plyo + Legs 3. 2 pounds , double btl, pass.
4. Btl, btb
General Legs Warmup 5. Combinations
Glute activation (booty bands)
 Lateral walk 20 steps each side Part 3
 Sumo Squat 15 reps FINISHING
 Standing glute kickback 10 reps each leg
 Stretch Legs 1. Same food same hand
2. Waiter (layup )
By Any Means Basketball – Full Kyrie Irving FINISHING Workout 3. Euro (ball fake)
1. Modified Mikan Drill: Inside Hand – 10 each hand 4. Inside hand finish
2. Modified Mikan Drill: Wide Hooks – 10 each hand 5. Euro back to the outside
3. Modified Mikan Drill: Cradles – 10 each hand 6. Reverse (getting around)
4. Two-Foot Change of Directions – 6 reps x 3 sets each side 7. Sneak reverse finish
a. Two-Foot Jump Towards the Bassline 8. Sneak in
o 2 Cuff Dribbles, back to hip, Cross-Between-Behind 9. Body fake
10. Btl , drop , inside
o Attack baseline
b. Two-Foot Jump Towards the Middle
o 2 Cuff Dribbles, back to hip, Cross-Between
o Attack middle
c. Two-Foot
o 2 Cuff dribbles, back to hip, Cross-Between-Wrap Around
o Attack baseline
5. Overhead Pound – 10 each side
6. One Hand Cradle – 5 each side
a. Regular Cradles
o Face sideline, pound-split, angle attack
o Show ball, cradle finish
b. Euro Cradle Other Side finish
o Show ball, counter with euro, cradle finish
c. Inside hand cradles
o Show ball, inside hand cradle
7. Off-foot Lay-ups – 5 each type each side
a. Regular Off-Foot
o Any dribble combo, 2 dribbles
o Off-foot Finish
b. Far Off-Foot
o Any dribble combo, 2 dribbles
o Far Off-Foot finish
c. Reverse Off-Foot
o 3 dribbles
o Reverse Off-Foot Finish
8. Lay-ups from anywhere – 15 each type
a. Off one-foot
b. Off two-foot
9. Off-Hand Development
a. Off one-foot towards baseline
b. Off one-foot towards middle
c. Off two-foot towards baseline
d. Off two-foot towards middle

Read & React Training

1. Between-retreat -> attack (auditory)
#1 = Right
#2 = Left
2. PNR Passing
Defender towards paint = weak side cross court pass
Defender towards weak side = short corner pass

DeepGame Cody Toppert 15 Min Basketball Workout

Part 1
SHOOTING

1. Form shooting (one arm)

2. Increase distance
3. Add the other hand
4. Increase distance
5. Step in and shoot (jumping)
6. Increase distance
BASKETBALL OFF SEASON (OTA) General Warm-up
4 Phases (Block Periodization)  Dynamic/Activation
 GPP (General Prep-phase) – 2 weeks o Fire Hydrants 3 pause/3 fluid
 Accumulation (Extended/Advanced GPP) o Kickback Hydrants
 Transmutation  Stabilization
 Realization o Single Leg Toe Touch 5x
o Single Leg Toe Touch EC 5x
4 Sessions per week o Single Leg Toe Touch Tennis ball catch 5x
 2 upper/2lower  Low Level Plyometrics
o 2x triphasic o Single Leg Ladder
o 2x absolute o Single Leg 1 over 1 back
 Unilateral Plyometrics (Pogos)/Bilateral Plyometrics – Unilateral Day 1, o Single Leg 1 in 1 out
Bilateral Day 2 o Single Leg Coming through
o Low-level, landing, transition, force production  Unilateral/Bilateral Plyometrics
 Power – Power Day 1 o Single Leg box jump (land 2 legs)
o Med balls (vertical, broad, overhead, chest pass, rotational o Single Leg box jump (land 1 leg)
throws) o Kneeling Single Leg box jump
o Usually with upper body day o Sports-specific (approach box jump)
 Speed, Agility, Quickness (S.A.Q.) – Day 2  Strength Component
o Deceleration, Transition, Acceleration o Back Squat/Trap bar deadlift 5x5
o Quick acceleration/deceleration, multi-direction
 Auxiliary Strength Movements
 Core Training
Daily Skills

COMPLETE PROGRAM DETAILS

 MONTH 1 – DAY 1

Activity Week 1 ☑ Week 2 ☑ Week 3 ☑ Week 4 ☑

Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge
Warm-Up Bodyweight Squat 10 reps ☐ 10 Reps ☐ 10 reps ☐ 10 reps ☐
Over the Fence 10 reps ☐ 10 Reps ☐ 10 reps ☐ 10 reps ☐
1 Leg Balance and Reach 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 reps Each Leg ☐
Stabilization 1 Leg Balance and Reach (Eyes Closed) 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 reps Each Leg ☐
1 Leg Balance and Reach (Tennis Ball) 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 reps Each Leg ☐
Low Box Drop Landings ☐ 1 Set of 6 Reps ☐ 2 Sets of 6 reps ☐ 2 Sets of 6 reps ☐
Plyometrics Pogo Jumps ☐ 2 Sets of 8 Reps ☐ 2 Sets of 10 reps ☐ 3 Sets of 12 reps ☐
Box Jumps ☐ 2 Sets of 5 Reps ☐ 3 Sets of 5 reps ☐ 3 Sets of 6 reps ☐
1A: Dumbbell Squats: Warm-Up 1st Set 2 Sets of 6-8 reps ☐ 2 Sets of 10-12 reps ☐ 3 Sets of 4-6 reps ☐ 2 Sets of 8-10 reps ☐
(50% Weight x 5-6 reps)
1B: Dumbbell Bench Press: Warm-up 1st Set 2 Sets of 6-8 reps ☐ 2 Sets of 10-12 reps ☐ 3 Sets of 4-6 reps ☐ 2 Sets of 8-10 reps ☐
(50% Weight x 5-6 Reps)
2A: Machine Leg 2 Sets of 10-12 reps ☐ 2 Sets of 10-12 reps ☐ 2 Sets of 8-10 reps ☐ ☐
Curl/SRDL/Nordic/Dumbbell 2 Sets of 6-8 reps ☐ 2 Sets of 10-12 reps ☐ 3 Sets of 4-6 reps ☐ ☐
Resistance 2B: Pull-ups
Training 3A: Dumbbell Step Ups (Each leg) 1 Set of 10-12 reps ☐ ☐ ☐ ☐
3B: Dumbbell Overhead Press 1 Set of 10-12 reps ☐ ☐ ☐ ☐
4A: Cable Twist/Russian Twist 2 Sets of 10 reps ☐ ☐ ☐ ☐
4B: Inverted Row 1 Set of Max Reps ☐ ☐ ☐ ☐
5: 1 Leg Weighted Dorsiflexion (Each Leg) 1 Set of 15-20 reps ☐ ☐ ☐ ☐
6: Medicine Ball Slams 2 Sets of 12 reps ☐ ☐ ☐ ☐

Finisher Plate Push Suicides ☐ ☐ ☐ ☐

Post Stretch
Hamstring, Groin, Low Back/ IT Band, ☐ ☐ ☐ ☐
Quad / Hip Flexors, Heel Drop

Skills Training
Activity Week 1 ☑ Week 2 ☑ Week 3 ☑ Week 4 ☑
1 Leg Balance and Reach 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 reps Each Leg ☐
Stabilization 1 Leg Balance and Reach (Eyes Closed) 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 reps Each Leg ☐
1 Leg Balance and Reach (Tennis Ball) 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 Reps Each Leg ☐ 10 reps Each Leg ☐
Low Box Drop Landings ☐ 1 Set of 6 Reps ☐ 2 Sets of 6 reps ☐ 2 Sets of 6 reps ☐
Plyometrics Pogo Jumps ☐ 2 Sets of 8 Reps ☐ 2 Sets of 10 reps ☐ 3 Sets of 12 reps ☐
Box Jumps ☐ 2 Sets of 5 Reps ☐ 3 Sets of 5 reps ☐ 3 Sets of 6 reps ☐
1A: Dumbbell Squats: Warm-Up 1st Set 2 Sets of 6-8 reps ☐ 2 Sets of 10-12 reps ☐ 3 Sets of 4-6 reps ☐ 2 Sets of 8-10 reps ☐
(50% Weight x 5-6 reps)
1B: Dumbbell Bench Press: Warm-up 1st Set 2 Sets of 6-8 reps ☐ 2 Sets of 10-12 reps ☐ 3 Sets of 4-6 reps ☐ 2 Sets of 8-10 reps ☐
(50% Weight x 5-6 Reps)
2A: Machine Leg 2 Sets of 10-12 reps ☐ 2 Sets of 10-12 reps ☐ 2 Sets of 8-10 reps ☐ ☐
Curl/SRDL/Nordic/Dumbbell 2 Sets of 6-8 reps ☐ 2 Sets of 10-12 reps ☐ 3 Sets of 4-6 reps ☐ ☐
Resistance 2B: Pull-ups
Training 3A: Dumbbell Step Ups (Each leg) 1 Set of 10-12 reps ☐ ☐ ☐ ☐
3B: Dumbbell Overhead Press 1 Set of 10-12 reps ☐ ☐ ☐ ☐
4A: Cable Twist/Russian Twist 2 Sets of 10 reps ☐ ☐ ☐ ☐
4B: Inverted Row 1 Set of Max Reps ☐ ☐ ☐ ☐
5: 1 Leg Weighted Dorsiflexion (Each Leg) 1 Set of 15-20 reps ☐ ☐ ☐ ☐
6: Medicine Ball Slams 2 Sets of 12 reps ☐ ☐ ☐ ☐

Finisher Plate Push Suicides ☐ ☐ ☐ ☐

Post Stretch
Hamstring, Groin, Low Back/ IT Band, ☐ ☐ ☐ ☐
Quad / Hip Flexors, Heel Drop