Скачать или смотреть Video 8 of 10: Mobility Workout (4-Year Hoop Dreams Self-Development System)

Suggested frequency:

Dribbling: 3x per week until passing the tests. Then as desired as part of your warm-up flow.

Passing: 3x per week until passing the tests. Then keep it in your regimen 1x per week for maintenance, since this one is likely to be skipped.

Shooting: 3x per week until passing the test. Then as desired as part of your regimen.

Go-to Moves: up to 3x per week in off-season. In-season, more as warm-up for games.

Jump/Dunk: Ideally 2x per week in off-season, 1x per week in-season. And in both cases, PAIN-FREE reps, with HIGH EFFORT, are more important than HOW MANY reps. You don’t become a 100 meter sprinter by running marathons, and jumping is similar to that.

Strength/Mobility System (each 1x per week):

Workout 1: Main Strength

No-Bounce Full Squat 3 x 6-10
No-Bounce Hex Deadlift 3 x 6-10
(As you get stronger, alternate weeks of 6-10 reps with 3-5 reps)

Workout 2: Accessory

Tibialis Rotation: 1-3 x burnout
Single-leg Calf Raise: 1-3 x burnout
Ham roller: 1-3 x burnout
Slant Step-up: 1-3 x burnout
Back Extension: 1-3 x burnout
QL (Quadratus Lumborum): 1-3 x burnout
Hanging Knee Raise: 1-3 x burnout

Workout 3: Mobility
Full Front Split Squat: 1-3 x 15
Seated Dumbbell Deadlift: 1-3 x 15
OPTIONAL Full Side Split Squat: 1-3 x 10 per side

Workout 4: Upper
Full Pull-up: 1-3 x burnout
Dumbbell Overhead Press: 1-3 x 6-10
Inverted Row: 1-3 x burnout
Full Push-up: 1-3 x burnout

Keep me posted, and I’ll keep on updating these videos as I see ways to improve them.

Yours in Solutions,
Ben

Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person: https://www.atgonlinecoaching.com

Equipment, shoes, & shorts: https://www.atgequipment.com

Map to see if there’s an in-person ATG coach/gym near you: https://map.atgforcoaches.com