Basketball Bounce program · Performance test
Basketball Bounce Challenge
A demanding progression that tests the fitness and skills developed in the program. This session is tailored to basketball bounce.
Advanced
55 min
Box
Dumbbells
Exercise 01
Box Jump
Sets
7
Reps
3
Rest
90 sec
Equipment
Box
Full hip extension on takeoff, land soft and reset every rep.
Exercise 02
Depth Drop to Stick
Sets
6
Reps
4
Rest
90 sec
Equipment
Box
Step off, absorb quietly, freeze the landing for two seconds.
Exercise 03
DB Jump Squat
Sets
6
Reps
5
Rest
90 sec
Equipment
Dumbbells
Light load, maximum intent. Stop the set if bar speed drops.