Basketball

FlexBand Speed
Training &
Conditioning

Basketball FlexBand Speed Training Program

Basketball is a game of constant quick start and stops which tax the
bodys decelerators and more importantly its core stabilizers. All
deceleration requires the bodys muscle structure to slow down
momentum, created by ground reaction forces and gravity. Once
controlled, the bodys same muscle structure than transforms into
an explosive accelerator of movement.
Training with flexbands, challenges deceleration and strengthens
acceleration simultaneously. Athletes should work on bands that
they can control and do not feel they are being pulled back
uncontrollably. As the athlete becomes stronger, they can switch
to a heavier band. DO NOT COMPROMISE QUALITY AND
QUICKNESS OF MOVEMENT BY TRAINING IN TOO
HEAVY OF A BAND.

All flexband workouts should begin with a dynamic flexband ankle

and hip stretching program. This is illustrated in the upcoming
pages.
Would also recommend performing movement preparation using
the lunge walking matrix or the FlexBand Step Matrix. This is
also illustrated in the upcoming pages.

Dynamic Ankle Stretching - 15 reps each direction

Dynamic Hip Stretching - 7-8 minutes
Lunge Matrix 10 yards x 2
Step Matrix - 5 reps all directions

Dynamic FlexBand Ankle Stretching

Start position

Dorsiflexion

Pulling back on both straps.

Inversion

Pull back on inside strap

Eversion

Pull back on outside strap

Dorsiflexion Knee
Flexing
Flex knee and point toe down

Dynamic FlexBand Flexibility Program

Flexband stretching should usually follow 1-2 minutes of general movement like jumping
jacks, leg swings, distraction stretching, floor rotational stretches (see below) or a light
walk. This is especially the case if you come from a stationary job prior to your workout.
Always start the stretching with easy rhythmical pumping of the knee into flexion and
extension, gradually pushing further into the range of motion. The key is to length out
your musculoskeletal system as far as possible.

Proximal
Hamstring

Distal
Hamstring

Groin/Adductors

TFL/ITB -Abductors

Attempt to straighten knee by pressing the heel against the band. 10 to 15 rhythmical
reps should be performed at each position. Movements that demonstrate greater tightness
may need additional stretch time. You may initially experience mild burning behind the
knee. This is neurotension stress and should resolve over approximately 2 - 3 weeks of
continuous stretching. Remember - stretch to your tolerance. As you become stronger,
your stretching endurance will also improve.

Hip Extension
& Knee Flexion

Advanced FlexBand Dynamic Stretching

Stabilize bottom foot

against wall

Perform a swinging action by pushing

down and letting band assist leg
overhead. Keep knee straight

The advance exercises require you to be able to lock out the band with the contralateral
arm. This will create greater stretch and rotational range of motion through the torso
which will length and contract the abdominal muscles. It also increases the tension on
the muscle complex being stretched

Lunge Walking Matrix Series

The lunge walking matrix or stationary lunge matrix is a great way to dynamically stretch
and retrain functional movement. Coordinating the upper and lower torso movements
activates the core muscles while momentum creates optimal lengthening of each
movement. Adding dbs to this series creates greater momentum and greater lengthening.
Done after flexband stretching, this series does a great job of retraining newly developed
ROM.

Forward Overhead
Lateral

Crossover
Forward
Reach

Backward
Overhead

Forward Rotation

Copyright 2005 Performax Performance Training (www.performax4u.com)

Step and Reach Matrix

Saggital Plane (Forward Lunge)

Posterior or Backward
Lunge

Frontal Plane (Lateral Lunge)

Transverse Plane

Crossover
Step

Drop Step

Basketball Beginner Workout

Speed and Quickness Drills
Shuffle Cone Right
Shuffle Cone Left

Rep
6
6

Sets
3
3

Rest
30 sec
30 sec

6
6

3
3

30 sec
30 sec

6
6

3
3

30 sec
30 sec

Recovery 1 minute
Crossover Cone Right
Crossover Cone Left
Recovery 1 minute
Backpedal Cone
Forward Floor
Recovery 1 minute

*** Cones distance should be 4 yards apart using 4 band set up

*** Should be able to touch both cones, especially at the starting position

Strength and Plyometric Drills

Rep
Speed Squats
20 sec
Goal 20 or more reps per set

Sets
4

Rest
1 min.

Lateral Step down lunges

20 total

1 min.

Drop step down lunges

20 total

1 min

Squat jumps

10 sec

45 sec

Basketball Intermediate Workout

Speed and Quickness Drills

Shuffle Cone Right
Shuffle Cone Left
Crossover Cone Right
Crossover Cone Left

Reps
8
8
8
8

Sets
3
3
3
3

Rest
30 sec
30 sec
30 sec
30 sec

*** 1 cycle = 1 time thru all 4 drills

*** complete 3 cycles of all 4 drills , taking a 1 minute break between cycles
Forward Running starts

20 sec

40 sec

Backpedal Cone

15 sec

40 sec

*** On running starts return to start position each time

*** When reps are measured in time, complete as many as possible every set

Strength and Plyometric Drills

Sets
10

Rest
30 sec

20
20

2
2

1 min.
1 min.

Alternate Single Leg Bench Squats 10

(Use balance assist if needed)

Rest as you switch

Squat jumps

15 sec

45 sec

Long Jump
5
Ankle hops
5
(Perform these two back to back before rest)

3
3

1 min

Speed Squats

Rep
10 sec
Goal - 10 or more reps each set

Lateral Step down lunges

Drop Step Step downs

Basketball Advanced Workout

Speed and Quickness Drills

Sets
3

Rest
45 sec

Alternating 45 Degree Shuffle Drill 6 total

45 sec

Shuffle Cone Right

Shuffle Cone Left

6
6

3
3

30 sec
30 sec

Forward Running Starts

45 sec

Backpedal T - Drill

Rep
6

*** Goal of advanced Level is to work on High intensity. Greater recovery will be
provided to allow for 100% each rep.

Strength and Polymeric Drills

Rep
Speed Squats
10 sec.
Goal - 10 or more reps each set

Sets
10

Rest
20 sec

2 minute recovery
Lunge walking with Squat Jumps

2x10 yd Lap 4

30 sec

Alternate Single Leg Bench Squats 12

(Try to eliminate balance assist)

Rest as you switch

Lateral Skater Hops right

Lateral Skater Hops left

5
5

45 sec.
45 sec.

5
5

1 min

10
10

Long Jumps
5
Ankle hops
5
(Perform these two back to back before rest)

Speed Drill Description

Shuffle Cone Drill
Perform shuffle motion with feet
slightly turned out towards the direction
traveling. Make sure to touch cone
with cone side hand, which will
simulate denying the ball.

Backpedal Cone
Starting with cone in front of you and
in a staggered stance, backpedal
quickly to the cone. Do not worry
about touching the cone just get back to
it. Upon returning, breakdown
effectively, touch the cone before
quickly backpedaling again. This
strengthens backward starts and more
importantly teaches good deceleration
while running forward

Forward Floor Touch

Starting from a staggered position, sprint out to the cone.
On returning back step slightly beyond the line and reach
down to touch the floor (The leg on the side of the touch
hand should be behind you) before exploding out again
forward.
Simulates breaking on the ball with control

Crossover Cone Drill

Perform a 1 step front crossover, touching the
cone with the cone side hand. On return again
crossover in front and touch the cone. Works
on balance and control with emphasis on hip
rotation

Forward Running Start

Always keeping your feet moving, perform quick,
explosive starts out to the cone. Do not worry about
touching the cones. Just make sure you run out to the
cone and return back to the line.

Alternate 45 Degree Drop Step Shuffle

Set up cones in a V configuration.
Facing away from the cones, drop step
and shuffle back to the cone on the Right,
than return to start position and drop step
and shuffle back to left cone before
returning to start position. Always
square up to front cone before drop
stepping.

Flexband Backpedal T Drill

Set up your cones in a T- configuration. You will
backpedal,
Shuffle to the right cone than shuffle all the way over
to the left
cone before returning to the center and running
forward to touch the
front cone.

Strengthening & Plyometric Drills

Speed squats
Speed squats should be performed by trying to go down as
fast as possible without hitting your butt on the stool.
Coming up will reactively happen quickly as a result of going
down fast. Do not stop short always try to touch your butt on
the stool. Attach the bands in sitting by crisscrossing them
over your shoulders first than slip them over the front of your
foot before standing up. Sit with them attached during quick
interval sets.

Lateral Step down Lunge

Step down lunges are designed to work on your ability to
decelerate and quickly accelerate laterally. Use the same
band attachment as with squats. Starting with both feet on a 4
to 6 inch box, step down quickly and try to return as fast as
possible. Try to lunge out as far as possible and still be able
to get back to the starting point without losing balance or
taking unnecessary steps.
Drop Step Down Lunge
Perform the same as the lateral step down lunge except you
should perform a drop step vs. a lateral step while coming off
the box. Again try to be as quick as possible while taking as
big of step as possible.

Squat Jumps
Perform a regular squat and than jump up as you ascend out
of your squat. These can also be rim jumps.

Lateral lunge walk with Squat Jumps

Bands attached the same as squats, perform lateral
lunge walks 10 yards. Perform 5 squat jumps and
lateral lunge walk back to starting position and
again perform 5 squat jumps.

Lateral Skater Hops

Attaching the band to your waist, step out to allow
moderate tension to be exerted on the band. Perform a
lateral hop towards the band attachment, and than
explode back to the starting position. When finish turn
around and repeat on opposite side.

Alternating Single Leg Bench Squat

Perform single leg bench squats slowly trying to get
your thigh parallel to the floor. As your control
improves try to lower yourself as fast as possible
without loosing your balance. To switch the band
easily, simply unhook the band from your foot, switch it
to the other shoulder and step back into to the band. Try
to move quickly from leg to leg.

**Long Jumps and Ankle Jumps

Perform 5 Long Jumps covering approximately 7-10
yards. The goal is to be able to do jumps repeatedly
without loosing balance and covering as 10 yards in as
few of jumps as possible. Ankle Jumps should be
performed on the return. Keeping ankles stiff and
staying on the balls of your feet with your heels about
1 inch off the ground , perform quick hops on both
feet for desired distance. Work on getting off the
ground quickly, but get as high as possible also.

Would recommend athletes train 2 x per week with one of the 3

programs. This should be incorporated with a traditional
strength training program, done also 2 x per week, that
includes core lifts of squats, Cleans, and Push Presses. Also
assume that athletes are playing basketball at least 2 times per
week.