Basketball Bounce program · High output
Basketball Bounce Intensity
Higher-intent work with full focus on powerful, high-quality repetitions. This session is tailored to basketball bounce.
Advanced
50 min
Box
Dumbbells
Exercise 01
Box Jump
Sets
5
Reps
3
Rest
2 min
Equipment
Box
Full hip extension on takeoff, land soft and reset every rep.
Exercise 02
Depth Drop to Stick
Sets
4
Reps
4
Rest
2 min
Equipment
Box
Step off, absorb quietly, freeze the landing for two seconds.
Exercise 03
DB Jump Squat
Sets
4
Reps
5
Rest
2 min
Equipment
Dumbbells
Light load, maximum intent. Stop the set if bar speed drops.