ELITE LEVEL:
Week 1, 4, 7, 10
2 x Strength + 3 x Skill
(Here are a few select videos from this level and the program in written form below)
https://youtu.be/L7jV3PXOIGw – 42 Right
https://youtu.be/KG2KVK77XXs – Right Step Back
https://youtu.be/-dHdLUKfOm8 – Double Move Cones
DAY 1: Smart Knees + Lower Body
- Patrick Step ups- 5 Sets x 10 Reps (each leg): Work your way to a 6″ step with 50% body weight.
- Split Squats – 5 Sets x 10 Reps (each leg): Work your way to flat ground with 25% body weight
- Full Nordic Progressions: 3 Sets x 10 Reps : Goal is to do 10 unbroken at a 45 degree angle.
- KOT Calf Raises. Weighted. 3 Sets x 10 Reps (each leg): Work your way to 25% of body weight.
- Dumbbell Tibialis Raises. 3 Sets x 25 Reps (each leg)- Work your way to 12% of body weight.
- Banded Hip Flexor Pulls – 3 Sets x 10 Reps (each leg)
Day 2: Skill
- Warm up – Basketball. 1 Ball- Complete 3 rounds of this over 30 meters (length of a basketball court)
- Full 42 Instructional. Both Directions. You Should be getting comfortable with this Move, so complete….42 Right x 10 + 42 Left x 10
- Step Back. Full Left. Instructional – 10 x Step backs + shot
- Full Right step back. Instructional- 10 x Step backs + shot
Day 3: Upper Body – A
- Depth Pushups 3 sets 10 reps
- Dumbbell Row- 3 sets 10 reps
- 3 Trap Raise 3 sets x 10 reps
- Cross Bench Pullover 3 sets 10 reps
- Banded Pull Aparts- 3 sets to failure
- Seated Good Morning- 3 sets 10 reps
Upper Body – B
- Dumbbell press- 3 sets 10 reps
- Ring Rows – 3 sets 10 reps
- Powell Raise – 3 sets 10 reps
- External Rotations- 3 sets 10 reps
- Banded Pull Aparts- 3 sets to failure
- Jefferson Curl – 3 sets 10 reps
Day 4: Skill
- Double Move Cone Drill- Complete 3 times through on starting on the left side and then 3 times through starting on the right side.
- 31 Angle Right Transition.- Complete 10 reps
- 31 Angle Left. All Progressions. Instructional.- Complete 10 reps
- Reverse Michen Drill- complete 20 shots with each hand
Day 5: Smart Knees + Lower Body
- Poliquin Step ups 4 x 25 reps (each leg)
- KOT Squats 5 sets x 10 reps: Work your way to flat ground.
- Full Nordic Progressions 3 sets x 10 reps : Goal is to do 10 unbroken at a 45 degree angle.
- Straight Leg Calf Raises 3 sets x 10 reps: Work your way to 25% body weight
- Banded Hip Flexor Pulls 3 sets x 10 reps (each leg)
- Dumbbell Tibialis Raises 3 sets x 10 reps (each leg) :Work your way to 12% body weight
Week 2, 5, 8, 11
2x Basketball + 3x Strength
(Here are a few select videos from this level and the program in written form below)
https://youtu.be/rdIfc7qFjoA – Reverse Michens
https://youtu.be/fg6GPUwgsS8 – Triple Cone Moves
https://youtu.be/SIaXnpgk8Ko – Catch and Go
Day 1: Smart Knees + Lower
- Patrick Step ups- 5 Sets x 10 Reps (each leg): Work your way to a 6″ step with 50% body weight.
- Split Squats – 5 Sets x 10 Reps (each leg): Work your way to flat ground with 25% body weight
- Full Nordic Progressions: 3 Sets x 10 Reps : Goal is to do 10 unbroken at a 45 degree angle.
- KOT Calf Raises. Weighted. 3 Sets x 10 Reps (each leg): Work your way to 25% of body weight.
- Dumbbell Tibialis Raises. 3 Sets x 25 Reps (each leg)- Work your way to 12% of body weight.
- Banded Hip Flexor Pulls – 3 Sets x 10 Reps (each leg)
Day 2: Skill
- Warm up – Basketball. 1 Ball- 3 Rounds over 15-30meters
- Full 42 Instructional. Both Directions.- 15 reps both directions
- Keep track of how many you make out of 15 on each side. The goal is to make 10 or higher.
- Reverse Michen Drill- Alternate between both hands and make 10 in a row!
- Weak Hand Form Shots.- Always gotta work on our weaknesses
Day 3: Upper Body – A
- Depth Pushups 3 sets 10 reps
- Dumbbell Row- 3 sets 10 reps
- 3 Trap Raise 3 sets x 10 reps
- Cross Bench Pullover 3 sets 10 reps
- Banded Pull Aparts- 3 sets to failure
- Seated Good Morning- 3 sets 10 reps
Upper Body – B
- Dumbbell press- 3 sets 10 reps
- Ring Rows – 3 sets 10 reps
- Powell Raise – 3 sets 10 reps
- External Rotations- 3 sets 10 reps
- Banded Pull Aparts- 3 sets to failure
- Jefferson Curl – 3 sets 10 reps
Day 4: Skill
- Pivot Drill plus shot- 5 Shots of each option! Goal is to make 3 out of every 5!
- Step Back. Full Left. Instructional- Take 5 Minutes to practice this new move! -Then Complete 10 Full Step back moves + shot
- Full Right step back. Instructional- Take 5 Minutes to practice this move! Then Complete 10 Full Step back moves + shot
Day 5: Smart Knees + Lower Body
- Poliquin Step ups 4 x 25 reps (each leg)
- KOT Squats 5 sets x 10 reps: Work your way to flat ground.
- Full Nordic Progressions 3 sets x 10 reps : Goal is to do 10 unbroken at a 45 degree angle.
- Straight Leg Calf Raises 3 sets x 10 reps: Work your way to 25% body weight
- Banded Hip Flexor Pulls 3 sets x 10 reps (each leg)
- Dumbbell Tibialis Raises 3 sets x 10 reps (each leg) :Work your way to 12% body weight
Week 3, 6, 9, 12
2x Basketball + 3x Strength
(Here are a few select videos from this level and the program in written form below)
https://youtu.be/ce21IXXcdS4 – Catch and Go Cross
https://youtu.be/yhwI7Iduq2M – Right Side Rhondo
https://youtu.be/9WxqCa0AVSo – Up 2 Back 1 – Triples
Day 1: Smart Knees + Lower
- Patrick Step ups- 5 Sets x 10 Reps (each leg): Work your way to a 6″ step with 50% body weight.
- Split Squats – 5 Sets x 10 Reps (each leg): Work your way to flat ground with 25% body weight
- Full Nordic Progressions: 3 Sets x 10 Reps : Goal is to do 10 unbroken at a 45 degree angle.
- KOT Calf Raises. Weighted. 3 Sets x 10 Reps (each leg): Work your way to 25% of body weight.
- Dumbbell Tibialis Raises. 3 Sets x 25 Reps (each leg)- Work your way to 12% of body weight.
- Banded Hip Flexor Pulls – 3 Sets x 10 Reps (each leg)
Day 2: Skill
- Warm up – Basketball. 1 Ball- 3 Sets of the full series
- Slide Layups. Left and Right – Make 5 x each side from a transition start
- Slide Layup + Shot Fake: Make 5 x each side from a transition start
- Catch + Go- Cross. Both Sides. – Take 5 Minutes to learn this move. Then complete 10 x each direction the full move + shot!
Day 3: Upper Body – A
- Depth Pushups 3 sets 10 reps
- Dumbbell Row- 3 sets 10 reps
- 3 Trap Raise 3 sets x 10 reps
- Cross Bench Pullover 3 sets 10 reps
- Banded Pull Aparts- 3 sets to failure
- Seated Good Morning- 3 sets 10 reps
Upper Body – B
- Dumbbell press- 3 sets 10 reps
- Ring Rows – 3 sets 10 reps
- Powell Raise – 3 sets 10 reps
- External Rotations- 3 sets 10 reps
- Banded Pull Aparts- 3 sets to failure
- Jefferson Curl – 3 sets 10 reps
Day 4: Skill
- Up 2 Back 1. Triples- 5 x starting on the left- 5 x starting on the right
- Slide Layup + Reverse- 10 x on each side or make 5
- Rondo- 10 x on each side or make 5
- Step Back. Full Left. Instructional- Transition Step Back Left and right. x 10 each! or make 5.
Day 5: Smart Knees + Lower Body
- Poliquin Step ups 4 x 25 reps (each leg)
- KOT Squats 5 sets x 10 reps: Work your way to flat ground.
- Full Nordic Progressions 3 sets x 10 reps : Goal is to do 10 unbroken at a 45 degree angle.
- Straight Leg Calf Raises 3 sets x 10 reps: Work your way to 25% body weight
- Banded Hip Flexor Pulls 3 sets x 10 reps (each leg)
- Dumbbell Tibialis Raises 3 sets x 10 reps (each leg) :Work your way to 12% body weight
