5/12/2019 My Workout | STACK Members

BASKETBALL - SMALL FORWARD

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ACCELERATION
Jump Rope Series

Exercise Sets Reps Duration Distance Rest

Jump Rope 1 1 2:00

Bodyweight Overhead Squat 1 20

Jump Rope Alternate Feet 1 1 2:00

Push-Ups 1 20

Backwards Lunge 1 10

General Mobility

Exercise Sets Reps Duration Distance Rest

Alternate Leg Lowers 1 10

Bodyweight Hip Bridge 1 10

Straight-Leg Raise 1 10

Windshield Wipers - Single Leg 1 10

Trunk Circle 1 5

Trunk Rotations (Tall and Flexion) 1 5

Single-Leg Squat 1 5

Movement Preparation

Exercise Sets Reps Duration Distance Rest

1/2 Speed Technical Buildup Sprint 1 1 20 yards

Skip 1 1 20 yards

Straight-Leg March 1 1 10 yards

Straight-Leg Skip 1 1 10 yards

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5/12/2019 My Workout | STACK Members

Exercise Sets Reps Duration Distance Rest

Backward Run 1 1 20 yards

Forward Gallop - Right 1 1 20 yards

Forward Gallop - Left 1 1 20 yards

Straight-Leg Shu e 1 1 20 yards

Elbow to Ankle Lunge 1 1 10 yards

Quad Stretch 1 1 10 yards

2/3 Speed Technical Buildup Sprint 1 1 20 yards

Single-Leg Lunge Acceleration - Left 1 1 20 yards

Single-Leg Lunge Acceleration - Right 1 1 20 yards

Mountain Climbers 1 10

Groiner 1 5

Acceleration

Exercise Sets Reps Duration Distance Rest

Bird Dog 1 10

Acceleration A-Skip 3 1 20 yards

Acceleration A-Run 2 1 10 yards

Wall Drill- Rapid Fire 1 3 0:10

Arm Action– Right Knee Down 2 1 0:06

Accel Complex

Exercise Sets Reps Duration Distance Rest

Sled Resisted Acceleration A-Run 1 1 10 yards

Acceleration Bound 1 1 30 yards

Free Acceleration 1 1 20 yards

2 Pt Start

Exercise Sets Reps Duration Distance Rest

Two-Point Start to Acceleration Bound 2 4

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