IMPACT BASKETBALL CERTIFICATION COURSE MANUAL

Name Height Weight

DAY 1 PRE-SEASON

1 Warm Up Foam Roll x3:00 / Wall Hip Flexor, Reverse Lunge, and Glute Stretch x 20 sec ea

Week 1 Week 2 Week 3 Week 4

2 Core: Flexion/Extension(Use Medball) wt rep wt rep wt rep wt rep

Forearm Bridge March (:30) (:30) (:30) (:30)

Side Dips (R & L) x12 ea x12 ea x12 ea x12 ea

3-pt Planks x6 ea x6 ea x6 ea x6 ea

Dead Bugs x10 (:3) x10 (:3) x10 (:3) x10 (:3)

3 Exercise Tempo

A1BB Rack Pull*Tight back/squeeze bar

x/1/1 x4 x4 x3 x3

A2 Broad Jumps JUMP x5 x5 x5 x5

A3 1/2 Kneeling Hip Flexor Stretch HOLD (:30) ea (:30) ea (:30) ea (:30) ea

A4 BB Bench Press 2/1/xx5 x5 x5 x5

x(___) x(___) x(___) x(___)

B1 DB Split Squat x/1/1 x5 ea x5 ea x5 ea x3 ea

B2 Y’s/T/s on Floor x6 ea x8 ea x10 ea x10 ea

B3 Standing Belly Pushes 1/5/1 x6 ea x7 ea x8 ea x9 ea

B4 Pushups 3/1/xx10 x11 x12 x13

x9 x10 x11 x12

4 Conditioning

On-Field Work-To-Rest 2:1 Work-To-Rest 2:1 Work-To-Rest 1:1 Work-To-Rest 1:1

30 yard sprints x10 x12 x10 x12

50 yard sprints x8 x10 x8 x10

70 yard sprints x6 x8 x6 x8

100 yard sprints x6 x6 x6 x6

5 Cool Down

IMPACT BASKETBALL CERTIFICATION COURSE MANUAL

Name Height Weight

DAY 2 PRE-SEASON

1 Warm Up Foam Roll x3:00 / Wall Hip Flexor, Reverse Lunge, and Glute Stretch x 20 sec ea

Week 1 Week 2 Week 3 Week 4

2 Core: Flexion/Extension(Use Medball) wt rep wt rep wt rep wt rep

Forearm Bridge March (:30) (:30) (:30) (:30)

Side Dips (R & L) x12 ea x12 ea x12 ea x12 ea

3-pt Planks x6 ea x6 ea x6 ea x6 ea

Dead Bugs x10 (:3) x10 (:3) x10 (:3) x10 (:3)

3 Exercise Tempo

A1 Bulgarian Split Squat x/1/1 x4 x4 x4 x2

A2 Medium Grip Chinups x/2/2 x7 ea x7 ea x7 ea x7 ea

A3 Wall Ankle Stretch HOLD (:20) ea (:20) ea (:20) ea (:20) ea

A4 DB Incline 2/1/xx8 x8 x8 x5

x(___) x(___) x(___) x(___)

B1 BB SLDL x/1/1 x5 ea x5 ea x5 ea x3 ea

B2 DB Curl/Rotate/Press x6 ea x8 ea x10 ea x10 ea

B3Anti-Rotation Chop*with rope

1/5/1 x6 ea x7 ea x8 ea x8 ea

B4 Pushups 3/1/xx10 x11 x12 x13

x9 x10 x11 x12

4 Conditioning

On-Field Work-To-Rest 2:1 Work-To-Rest 2:1 Work-To-Rest 1:1 Work-To-Rest 1:1

Quick Feet x3 (:10) x3 (:15) x3 (:12) x3 (:15)

Lane Slides 5 x3 6 x4 8 x4 8 x5

4 Full-Court Touches(Goal: 22-23 sec) x5 x6 x7 x8

Suicides (Goal: 1 Minute) x3 x4 x5 x6

5 Cool Down