Basketball Bounce program · Work capacity
Basketball Bounce Volume
Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to basketball bounce.
Advanced
45 min
Box
Dumbbells
Exercise 01
Box Jump
Sets
6
Reps
3
Rest
60 sec
Equipment
Box
Full hip extension on takeoff, land soft and reset every rep.
Exercise 02
Depth Drop to Stick
Sets
5
Reps
4
Rest
60 sec
Equipment
Box
Step off, absorb quietly, freeze the landing for two seconds.
Exercise 03
DB Jump Squat
Sets
5
Reps
5
Rest
60 sec
Equipment
Dumbbells
Light load, maximum intent. Stop the set if bar speed drops.