8-Week Youth

Training Program
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The exercise information presented on these pages is intended as an educational resource
and is not intended as a substitute for proper medical advice. Consult your physician or health
care professional before performing any of the exercises described on these pages or any
exercise technique or regimen, particularly if you have chronic or recurring medical conditions.
Discontinue any exercise that causes you pain or severe discomfort and consult a medical
expert. Neither the author nor advertisers of this manual make any warranty of any kind in
regard to the content of the information presented and accept no responsibility for its misuse.

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Introduction
Should kids lift weights? Will it stunt their growth? At what age should they start? What kinds of exercises and
drills are safe?
These are excellent and valid questions. The goal of this program is to clear up the confusion and provide an
age appropriate training program for boys and girls ages 8-12.
One of the most important concepts to understand in youth training is that a childs chronological age and their
physical and mental maturity are not always the same. This includes their muscular and Central Nervous
System maturity (coordination, body awareness, etc.) as well as their mental maturity (attention span, ability to
process and follow instructions, etc.). Children mature and progress at different rates. Some 10 year olds look
and act 16 and some 16 year olds look and act 10!
Given such individual differences, we highly recommend you get an assessment and approval from a
qualified professional prior to implementing this training program.
In addressing the questions we asked earlier, there is a difference between lifting weights and strength
training. We prefer to use the term strength training as it encompasses a variety of modalities and
methodologies. Plus, our goal is not to produce better weight lifters, but rather to use appropriate training
methods to produce stronger, more coordinated, and more confident young players.
We are firm believers young athletes ages 8-12 years old, who have been assessed and approved by a
qualified professional, should participate in a structured, supervised, age appropriate training program such as
this one. We recommend that all participants are properly supervised to help make sure perfect technique is
utilized and that safety is the highest priority. Resistances, if needed at all, should be very conservative. Using
lighter loads will reduce unnecessary orthopedic stress. This age appropriate training program will not harm a
childs growth, but will actually help strengthen their skeletal and muscular system as well as their connective
tissue. It will also help facilitate an improvement in their coordination and body awareness.
As mentioned previously, while individual differences will certainly come into play, 8-12 years old is usually a
safe age range to start an appropriate training program. This comprehensive program involves dynamic
flexibility, movement preparation, footwork, strength training, and agility training. This program is to be done
twice per week, for 30-45 minutes per workout. It focuses on multi-joint exercises and movements (skipping,
hopping, jumping, lunging, squatting, pushing, pulling, throwing, and twisting) and using appropriate loads
(resistances they can do for 20 perfect reps). The workouts should be challenging, yet fun and engaging with
the goal of building great training habits and a solid foundation of proper movement.
It is important for younger players to be exposed to a variety of motor skills in order to promote future athletic
success and injury prevention. Developing this basic coordination through a wide variety of movements, drills,
and exercises is integral, with the eventual goal of developing basketball specific coordination in their teenage
years. But you need to develop a solid foundation of the basics before you can introduce the specifics! This
program lays the foundation for the future.
Research has shown that coordination is best developed between the ages of 8-12 years old. There are
several components to coordination, such as balance, rhythm, body awareness in space, and reaction.
Younger players that can learn to perfect these components, and improve their coordination through
appropriate training, tend to have better athletic success at later ages.

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Youth Training Program Components

Safe: Safety is important for any training program, but is integral for working with young players. We
encourage proper form, technique, and footwork at all times.
Fun: We want this program to be fun and engaging
Fundamental: We want young players to master a variety of general motor skills (skipping, hopping,
jumping, lunging, squatting, pushing, pulling, throwing, and twisting) before trying to master sportspecific skills (ball handling, shooting, etc.).
Challenging: Young players learn quickly and are like sponges, so we have tried to challenge them
physically and mentally with a variety of new movements, exercises, and drills.

Here are several quality coaching points to use when implementing this program:
Plyometrics:

Avoid knocked kneed position in both jumping and landing.

Land with chest over knees over feet to improve balance and stability.
Absorb impact with ankles, knees, and hips (quiet landing, no bouncing).
Land toe to heel (but not tip-toed) and quickly distribute weight to the entire foot.

Agility:

Plant using each foot & ankle equally.

Plant at 90 degrees (perpendicular to the direction you were running, T-step).
Use shorter, choppy steps when decelerating and closing out.
Keep around should width apart and hips low.

NOTE: The warm-up and strength portion of the workout may be performed without shoes. This will help
develop a better sense of balance as well as strengthen the small intrinsic muscles of the foot and ankle.
Agility Drills:
Start each drill in an athletic stance.
Stay low and use the T-step for each transition.
Perform each drill as quickly as possible, but always use correct footwork.

Rest
Unless otherwise noted, we recommend you rest as long as you feel necessary in between each set and
exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape,
you will be able to reduce your rest to 30-45 seconds. Ideally your rest intervals will continue to get shorter as
the program progresses. This metabolic conditioning will help you on the court!

Workout Schedule
This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know
everyones situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2
workout) on non-consecutive days. It can be performed before or after skill workouts or practice.

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8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

A
Athletic Stance: Assum
me a balance
ed position with
w your hip
ps and kneess slightly ben
nt and your chest over
kknees over feet. Your weight
w
should be evenly distributed o
over the pow
wer pads of your feet (yo
ou should be
e
a
able to slide a piece of paper
p
under your heels
but you are
e not up on your toes). Y
Your hands should be in
n
a ready posittion. In this stance you should be able to move in any direcction and perform any atthletic
m
movement.

T
T-Step: A T--Step is the ideal way to
o safely and efficiently p
put on the brakes to pla
ant and cut. Prior to
p
planting and cutting, you
u want to quickly turn you
ur hips and plant your outside foot p
perpendicula
ar (90
d
degrees) to the
t direction
n you were going. For ex
xample, if ru
unning a sprint from the baseline to mid-court
a
and back to the
t baseline
e, you would want to plan
nt with your foot parallell to the mid-ccourt line (th
hus
p
perpendicula
ar to the dire
ection you wiill be running
g). This foot position willl provide a sstrong brakin
ng
m
mechanism for
f the knee as well as be
b the best position
p
for a strong tran
nsition into th
he desired d
direction. It
iss important to
t keep yourr center of gravity low du
uring each trransition.

D
Deceleration
n: at the end of each sp
print, you wa
ant to come tto a complette stop in an
n athletic sta
ance. The
kkey is to stay
y low, take shorter
s
steps
s as you app
proach your sstop, be und
der control, a
and finish in an athletic
sstance.

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Important: many of the exercises within the exercise program have abbreviated descriptions. Below is the key
for each of the abbreviations.
KEY: DB: Dumbbell MB: Medicine Ball

Workout: Month 1 - Week 1 - Day 1

Activity
Dynamic
Flexibility
Movement Series
(with basketball)

Agility / Speed

Sets / Duration

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,
Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Forward and Backward Skips

Perform 4 reps

Deceleration Runs
(the walk back is the rest period)

Perform 4 reps, 2 reps at 50% of max speed

and 2 reps at 75% of max speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot Jumps (stick landing)

2 sets of 4 reps

Bench Squats

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 30 seconds

Side Bridge (on knees) (each side)

2 sets of 15 seconds

Plyometrics

Pre-hab
(no shoes)

Perform 2 rounds of each exercise consecutively. Rest 1 minute between exercises and
2 minutes between each round.

Strength Training

Bench Squats

1 set of 8 reps

Push-Up Position Hold

1 set of 30 seconds

Inverted Row

1 set of 8-10 reps

MB Slams

1 set of 10 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 1 - Day 2

Activity
Dynamic
Flexibility
Movement Series
(with basketball)

Agility / Speed

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Lateral Skips

Perform 4 reps

Deceleration Runs
(the walk back is the rest period)

Perform 4 reps, 2 at 50% speed and 2 at 75%

speed

Zigzag Agility

Perform 6 reps (forward sprint)

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

1 set of 20 jumps for each pattern

Side to Side
Front to Back
Twists
Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 second holds

Side Bridge (on knees) (each side)

2 sets of 10-20 second holds

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Reverse Lunges (each leg)

1 set of 6 reps

Bench Push-Ups

1 set of 8-10 reps

DB Row (each arm)

1 set of 10 reps

MB Overhead Wall Throws

1 set of 10 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 2 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Sets / Duration

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead
Forward Lunges, Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Forward and Backward Skips

Perform 4 reps

Deceleration Runs

Perform 6 reps, 2 at 50% speed, 2 at 75%

speed and 2 at 90-95% speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot Jumps (stick landing)

2 sets of 5 reps

Bench Squats

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 second holds

Side Bridge (on knees) (each side)

2 sets of 10-20 second holds

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bench Squats

1 set of 10 reps

Push-Up Position Hold

1 set of 20-30 second hold

Inverted Row

1 set of 8-10 reps

MB Slams

1 set of 12 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 2 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Agility / Speed

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Lateral Skips

Perform 6 reps

Deceleration Runs
(the walk back is the rest period)

Perform 6 reps, 2 at 50% speed, 2 at 75%

speed, and 2 at 90-95% speed

Zigzag Agility

Perform 3 reps for each:

forward sprint
Alternate forward sprint / backpedal

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

1 set of 20 jumps for each pattern

Side to Side
Front to Back
Twists
Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 second holds

Side Bridge (on knees) (each side)

2 sets of 10-20 second holds

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Reverse Lunges (each leg)

1 set of 8 reps

Bench Push-Ups

1 set of 10-12 reps

DB Row (each arm)

1 set of 12 reps

MB Overhead Wall Throws

1 set of 12 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 3 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,
Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Forward and Backward Skips

Perform 6 reps

Deceleration Runs (the walk back is the rest

period)

Perform 6 reps, 2 at 50% speed, 2 at 75%

speed, 2 at 90% speed

Low Box Landings

1 Set of 6 reps

Low Hurdle Two Foot Jumps (Stick Landing)

3 Sets of 5 reps

Bench Squats

1 Set of 10 reps

One Leg Balance and Reach (each leg)

1 Set of 10 reps

Front Bridge

2 Sets of 20-30 second holds

Side Bridge (on knees) (each side)

2 Sets of 10-20 second holds

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.
Strength Training

Bench Squats

1 set of 8 reps

Push-Up Position Hold

1 set of 20-30 second hold

Inverted Row

1 set of 8-10 reps

MB Slams

1 set of 10 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 3 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Lateral Skips

Perform 6 reps

Deceleration Runs (the walk back is the rest

period)

Perform 6 reps, 2 at 50% speed, 2 at 75%

speed, 2 at 90% speed

Zigzag Agility

Perform 3 reps for each:

forward sprint
Alternate forward sprint / backpedal
Alternate forward sprint / slide

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

2 sets of 20 jumps for each pattern

Side to Side
Front to Back
Twists
Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 second holds

Side Bridge (on knees) (each side)

2 sets of 10-20 second holds

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.
Strength Training

Bodyweight Reverse Lunges (each leg)

1 set of 6 reps

Bench Push-Ups

1 set of 10 reps

DB Row (each arm)

1 set of 10 reps

MB Overhead Wall Throws

1 set of 10 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 4 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,
Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Forward and Backward Skips

Perform 6 reps

Deceleration Runs (the walk back is the rest

period)

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot Continuous Jumps

3 sets of 6 reps

Bench Squats

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 second holds

Side Bridge (on knees) (each side)

2 sets of 10-20 second holds

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.
Strength Training

Bench Squats

1 set of 10 reps

Push-Up Position Hold

1 set of 20-30 second hold

Inverted Row

1 set of 10 reps

MB Slams

1 set of 12 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 1 - Week 4 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Lateral Skips

Perform 6 reps

Deceleration Runs (the walk back is the rest

period)

Perform 6 reps, 2 at 50% speed, 2 at 75%

speed, 2 at 90% speed

Zigzag Agility

Perform 3 reps for each:

forward sprint
Alternate forward sprint / backpedal
Alternate forward sprint / slide
Alternate forward sprint / carioca

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

2 sets of 25 jumps for each pattern

Side to Side
Front to Back
Twists
Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

3-Spot Balance and Reach (each spot / each

leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 seconds

Side Bridge (on knees) (each side)

2 sets of 10-20 seconds

Agility/Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.
Strength Training

Bodyweight Reverse Lunges (each leg)

1 set of 8 reps

Bench Push-Ups

1 set of 12 reps

DB Row (each arm)

1 set of 12 reps

MB Overhead Wall Throws

1 set of 12 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 1 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Sets / Duration

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,
Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Forward and Backward Skips

Perform 6 reps

Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed

Low Box Landings

1 set of 6 reps

Single Leg Lateral Bounds (stick landing)

(each leg)

2 sets of 5 reps

Bench Squats

1 set of 10 reps

3-Spot Balance and Reach (each spot / each

leg)

1 set of 3 reps

Front Bridge

2 sets of 30-40 second holds

Side Bridge (on knees) (each side)

2 sets of 20 second holds

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Forward Lunges (each leg)

1 set of 6 reps

Push-Up Core Series (each hand / each

move)

1 set of 5 reps

Bodyweight Lateral Lunges (each leg)

1 set of 6 reps

Inverted Row

1 set of 8 reps

MB Side Slams (each side)

1 set of 6 reps

Wall Dorsiflexion

1 set of 12 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 1 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Sets / Duration

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed

Agility / Speed
Forward sprints 2 sets of 4 reps

M-Drill
Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

1 set of 10 jumps for each pattern

Side to Side jumps while moving forwards and
backwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards and
backwards
Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 30-40 seconds

Side Bridge (on knees) (each side)

2 sets of 20-30 seconds

Plyometrics

Pre-hab
(no shoes)

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Step-Ups (each leg)

1 set of 8 reps

Basketball Push-Ups (each arm)

1 set of 6 reps

Inverted Row

1 set of 12 reps

DB Shoulder Press

1 set of 12 reps

Bear Crawls (up / back)

1 set of 10 yards

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 2 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,
Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Forward and Backward Skips

Perform 6 reps

Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed

Low Box Landings

1 set of 6 reps

Single Leg Lateral Bounds (stick landing)

(each leg)

2 sets of 6 reps

Bench Squats

1 set of 10 reps

3-Spot Balance and Reach (each spot / each

leg)

1 set of 3 reps

Front Bridge

2 sets of 30-40 second holds

Side Bridge (on knees) (each side)

2 sets of 20-30 second holds

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Forward Lunges (each leg)

1 set of 8 reps

Push-Up Core Series (each hand / each

move)

1 set of 6 reps

Bodyweight Lateral Lunges (each leg)

1 set of 8 reps

Inverted Row

1 set of 10 reps

MB Side Slams (each side)

1 set of 8 reps

Wall Dorsiflexion

1 set of 15 reps

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 2 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed
Forward sprints 2 sets of 3 reps
Alternate forward sprint / backpedal 2 sets
of 3 reps

Agility / Speed
M-Drill

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

1 set of 12 jumps for each pattern

Side to Side jumps while moving forwards and
backwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards and
backwards
Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 30-40 seconds

Side Bridge (on knees) (each side)

2 sets of 20-30 seconds

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Step-Ups (each leg)

1 set of 10 reps

Basketball Push-Ups (each hand)

1 set of 7 reps

Inverted Row

1 set of 12 reps

DB Shoulder Press

1 set of 12 reps

Bear Crawls (up / back)

1 set of 15 yards

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15

Stronger Team, LLC

8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 3 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead
Forward Lunges, Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Forward and Backward Skips

Perform 6 reps

Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot 90 Degree Jumps

3 sets of 6 reps

Single Leg Lateral Bounds (stick landing)

(each leg)

3 sets of 5 reps

Bench Squats

1 Set of 10 reps

3-Spot Balance and Reach (each spot / each

leg)

1 Set of 3 reps

Front Bridge

2 sets of 30-40 second holds

Side Bridge (on knees) (each side)

2 sets of 20-30 second holds

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Forward Lunges

1 set of 6 reps

Push-Up Core Series (each hand / each

move)

1 set of 5 reps

Bodyweight Lateral Lunges (each leg)

1 set of 6 reps

Inverted Row

1 set of 8 reps

MB Side Slams (each side)

1 set of 6 reps

Wall Dorsiflexion

1 set of 15 reps

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Stronger Team, LLC

8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 3 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed
Forward sprints 2 sets of 3 reps
Alternate forward sprint / backpedal 2 sets
of 3 reps
Alternate forward sprint / slide
2 sets of 3 reps

Agility / Speed
M-Drill

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

2 sets of 10 Jumps for Each Pattern

Side to Side jumps while moving forwards and
backwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards and
backwards
Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 30-40 seconds

Side Bridge (on knees) (each side)

2 sets of 20-30 seconds

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Step-Ups (each leg)

1 set of 8 reps

Basketball Push-Ups (each hand)

1 set of 5 reps

Inverted Row

1 set of 8 reps

DB Shoulder Press

1 set of 8 reps

Bear Crawls (up / back)

1 set of 10 yards

2013 Stronger Team | All Rights Reserved

17

Stronger Team, LLC

8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 4 - Day 1

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges,
Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Forward and Backward Skips

Perform 6 reps

Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot 90 Degree Jumps

3 sets of 6 reps

Single Leg Lateral Bounds (Stick Landing)

(each leg)

3 sets of 5 reps

Bench Squats

1 set of 10 reps

3-Spot Balance and Reach (each spot / each

leg)

1 set of 3 reps

Front Bridge

2 sets of 30-40 second holds

Side Bridge (On Knees)

2 sets of 20-30 second holds

Agility / Speed

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Forward Lunges (each leg)

1 set of 8 reps

Push-Up Core Series (each hand / each

move)

1 set of 6 reps

Bodyweight Lateral Lunges (each leg)

1 set of 8 reps

Inverted Row

1 set of 10 reps

MB Side Slams (each side)

1 set of 8 reps

Wall Dorsiflexion

1 set of 15 reps

2013 Stronger Team | All Rights Reserved

18

Stronger Team, LLC

8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Workout: Month 2 - Week 4 - Day 2

Activity
Dynamic
Flexibility

Movement Series
(with basketball)

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal with twisting reach
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90%

speed
Forward sprints 2 sets of 4 reps
Alternate forward sprint / backpedal 2 sets
of 4 reps
Alternate forward sprint / slide
2 sets of 4 reps

Agility / Speed
M-Drill

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

2 sets of 12 jumps for each pattern

Side to Side jumps while moving forwards and
backwards
Front to Back jumps while moving left to right
Twist jumps while moving forwards and
backwards
Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 30-40 seconds

Side Bridge (on knees) (each side)

2 sets of 20-30 seconds

Plyometrics

Pre-hab
(no shoes)

Sets / Duration

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute

between exercises and 2 minutes between each round.

Strength Training

Bodyweight Step-Ups (each leg)

1 set of 10 reps

Basketball Push-Ups (each hand)

1 set of 6 reps

Inverted Row

1 set of 10 reps

DB Shoulder Press

1 set of 10 reps

Bear Crawls (up / back)

1 set of 15 yards

2013 Stronger Team | All Rights Reserved

19

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Activity Descriptionns (Ordered Alphabetically)

3-Spot Ba
alance and R
Reach

Visually find 3 diifferent spots

s on the ground in front of you: #1 i s to the left of your bala
anced foot; #
#2 is directly
in fro
ont of you; and
a #3 is to the
t right of your
y
balance
ed foot. Bala
ance on one leg while ke
eeping only a slight bend
d
in the knee. Rea
ach both han
nds towards
s the ground touching in each design
nated spot. Return to th
he standing
posittion in betwe
een touching
g each numb
bered area.
Baskettball Push-U
Ups

Placce one hand on the ground and the other

o
hand on
o the ball. K
Keep a straight line from
m your head to your
heels. Lower yo
our body until the chest is close to th
he ground, th
hen press ba
ack up to the
e starting po
osition. You
can keep the ball in place fo
or a number of repetitions or you can
n switch the ball between each repe
etition.

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Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Be
ear Crawls

Assu
ume a craw
wling position
n on all fours
s with your knees
k
and e
elbows slighttly bent. Wa
alk yourselff forward
and backwards on
o your hand
ds and feet.
Benc
ch Push-Up
ps

Startt in plank po
osition with your
y
arms ex
xtended (han
nds directly u
under your sshoulders) o
on a bench. Your
ankle
es, knees, hips,
h
and sho
oulders shou
uld be in a sttraight line. L
Lower your b
body under control by drawing your
shou
ulder blades back and ke
eeping your elbows approximately 4
45 degrees ffrom your sh
houlders. Ke
eep your
head
d in a neutra
al position an
nd lower you
urself until yo
ou are 3 inch
hes above th
he bench. Im
mmediately push your
bodyy back to the
e starting pos
sition and re
epeat.

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Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Ben
nch Squats

Startt in an athlettic stance wiith your feet hip-width ap

part. Drop yo
our hips bacck in a squattting position
n. Lower
yourrself until you
ur backside touches the bench then push back u
up to the sta
art (you will n
not actually sit on the
bencch, just touch
h it). Keep your
y
heels flat and be su
ure to mainta
ain good upp
per body possture.
Bodyweigh
ht Forward L
Lunges

Assu
ume an athle
etic stance. Take
T
a big step
s
forward and keep yo
our ankles, kknees, hips, and shoulders facing
forward. Keep yo
our front low
wer leg perpe
endicular to the ground. Drop your b
back knee cclose to the g
ground and
push
h your body back to the start.
s

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22

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Bodyweight Lateral L
Lunges

Assu
ume an athle
etic stance. While keepiing your ank
kles, knees, hips, and sh
houlders pointing straigh
ht ahead,
step laterally and
d lower yourr outside hip towards the
e ground (ke
eeping the op
pposing leg straight). P
Push back up
p
to the starting po
osition and repeat
r
on the
e opposite le
eg. Upon th
he descent, ffocus on drivving your hip
ps back and
keep
ping your heel flat. Be sure to mainttain good po
osture and ba
alance throu
ughout the e
exercise.
Bodyweigh
ht Reverse L
Lunges

Assu
ume an athle
etic stance. Take
T
a big step
s
backwards and kee
ep your ankle
es, knees, hips, and sho
oulders
facin
ng forward. Keep
K
your fro
ont lower leg
g perpendicu
ular to the g round. Drop
p your back knee close tto the
grou
und and push
h your body back to the start.

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23

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Bodywe
eight Step-U
Ups

Step
p up on a box
x, driving the
e opposite knee
k
at the to
op of the mo
ovement. Re
eturn to the starting position and
repe
eat for the prrescribed number of repe
etitions. Cho
oose a box tthat is close
e to knee height.
Decelleration Run
ns

Sprin
nt 10-15 yarrds, and then
n bring yours
self to a com
mplete stop in
n an athleticc stance. Th
he key is to sstay low,
take a few chopp
py steps as you approac
ch your stop
p and be und
der control.

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24

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

DB Row

Startt with one kn

nee on a ben
nch and the other foot on the ground
d. Maintain a flat back a
and drive the
e dumbbell
towa
ards the ches
st without much upper body
b
movem
ment. Return
n the weight to the startin
ng position a
and repeat.
DB Sh
houlder Pre
ess

Hold
d two dumbb
bells at your shoulders and press strraight above the head un
ntil the armss are fully extended.
Retu
urn the weigh
ht under con
ntrol to the starting position and repe
eat.

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25

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Fire
e Hydrants

Assu
ume a kneeling position on all fours (knees and hands). Liftt your right kknee out to tthe side of yo
our body as
high as you can go, then retturn to the sttarting position. Keep yo
our back flatt and your bo
ody still during the entire
e
move
ement. Perfform the drill on each leg
g.
Fro
ont Bridge

Bala
ance on both
h forearms and toes while keeping yo
our body in a straight lin
ne from the h
head to the h
heels.

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26

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Forward an
nd Backwarrd Skips

Jump and land on

o the same foot. Imme
ediately do th
he same on the other foo
ot and move
e continuoussly forwards
(or b
backwards) from
f
the bas
seline to mid-court. Focu
us on driving
g your kneess up (similar to shooting a lay-up).
Glu
ute Bridge

Lie fflat on your back

b
with your knees bent and feet close
c
to you r body. Pussh through your heels an
nd raise your
hips into the air as
a high as possible.
p
Pa
ause briefly then return to
o the starting position.

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27

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Horizon
ntal Leg Swiings

Stan
nd 2 feet off of
o a sturdy wall
w (arms ex
xtended, pallms on the w
wall). While keeping you
ur bottom foo
ot as flat as
posssible and perrpendicular to
t the wall, swing
s
your other
o
leg acrross your body reaching in both directions in a
swee
eping motion
n.
In
nchworm

Startting in pushu
up position, and keeping
g your legs as
a straight ass possible, w
walk your fee
et towards yyour hands
until you feel a stretch.
s
Main
ntain good posture
p
durin
ng the entire
e exercise. T
Try to keep yyour heels down during
each
h step to stre
etch your Ac
chilles. Once
e you have walked
w
your feet in as fa
ar as possiblle, walk yourr hands back
k
out tto the origina
al pushup po
osition.

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28

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Inv
verted Row

Sett a bar so th
hat it is app
proximately waist heigh
ht. Position
n yourself u
underneath the bar and
d hold with
an overhand grip.
g
Pull your
y
chest towards the
e bar and pa
ause briefly
y. Return to
o the starting position
an
nd repeat.

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29

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Kn
nee Hugs

While walking fo
orward, hug your
y
right leg
g into your chest,
c
then sstep and do tthe same thing with you
ur left leg
(then
n repeat aga
ain with yourr right).
Latteral Skips

Jump and land on

o the same foot. Imme
ediately do th
he same on the other foo
ot and move
e continuoussly left and
rightt over a 10-15 yard area. Focus on keeping
k
sepa
aration on th
he feet and d
driving the kknees up durring this drill.

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30

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Low Box
B Landing
gs

Stan
nd on a shortt box (appro
oximately 6-1
12 inches hig
gh). Step offf of the box and land in an athletic sstance.
Make sure to lan
nd chest ove
er knees ove
er feet. Lett your weigh t dissipate o
over your entire foot and
d land
quie
etly and so
oftly.
Low Hurdle Two
o Foot 90 De
egree Jump
ps

Set u
up 5 low hurrdles in a strraight line ab
bout 3 feet apart (hurdless can be 6-1
12 inches de
epending on level of
athle
ete). Use a 2 foot take-o
off and jump over each hurdle,
h
turn 9
90 degrees in the air, an
nd land in an
n athletic
stance. Make su
ure to stick each
e
landing and hold for a one coun
nt. Jump ovver each hurd
dle in the sa
ame fashion
until the drill is completed.

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31

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Low Hurdle Two Fo

oot Jumps (Stick
(
Land
ding or Conttinuous Jum
mps)

Set u
up 5 low hurrdles in a strraight line ab
bout 3 feet apart (hurdless can be 6-1
12 inches de
epending on level of
athle
ete). Use a 2 foot take-o
off and jump over each hurdle
h
and la
and in an ath
hletic stance
e. Make sure
e to stick
each
h landing and
d hold for a one count. This is to reinforce good
d landing tecchnique with
h each jump.. Jump overr
each
h hurdle in th
he same fashion until the
e drill is com
mpleted. Wh
hen asked to
o perform continuous jum
mps, do not
stickk each landin
ng, but instead, immedia
ately bound into
i
the nextt jump (spen
nd as little tim
me on the grround as
posssible). Jump
p over each hurdle
h
in the
e same fashiion until the drill is comp
pleted.
Lo
ow Lunges

Step
p forward witth your right leg into a lunge position
n (ankles, kn
nees, hips, a
and shoulderrs square to where you
are ffacing and keeping yourr torso uprigh
ht). Try and place your rright elbows on the ground as close to your rightt
heel as possible
e. Bring yourr feet together and repea
at with the le
eft side.

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32

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

M-Drill

Set u
up 4 cones in the shape
e of a box witth a 5th cone
e in the midd
dle of the bo
ox (each of tthe 4 cones should be 5
yards apart). Start in an athletic stance at the bottom left cone. Sprint throu
ugh the box following a pattern that
will ccreate the le
etter M. This drill will crreate varying
g cutting ang
gles. Make sure to dece
elerate and ccome to a
complete stop att the end of the drill.
MB Side Slams
s

Stan
nd with an atthletic stance
e holding a medicine
m
ball straight ovverhead. Sla
am the ball ttowards the ground rightt
outside your left foot. Grab the
t medicine
e ball and repeat the slam
m to the other side of th
he body.

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Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

MB
M Slams

Bring
g the medicine ball straig
ght overhead and quickly reverse diirections thro
owing the ba
all as hard a
as possible
towa
ards the grou
und. Be careful as the ball
b may quic
ckly bounce back up tow
wards your h
head. Grab tthe medicine
e
ball a
and repeat.
MB Overh
head Wall T hrows

Stan
nd in an athle
etic stance with
w a medic
cine ball with your back cclose to a wa
all (approxim
mately 3-5 fe
eet away).
Startt with your knees
k
slightly
y bent and your
y
arms strraight, then dip the medicine ball be
etween your legs and
throw
w the ball ov
ver your head and at the
e wall. After the ball bou
unces off the
e wall after th
he throw, quickly run to
get tthe ball and repeat.

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34

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Move
ement Serie
es
This series can be
b performe
ed over a 10--15 yard are
ea and can b
be used with a basketball. Perform e
each
move
ement conse
ecutively until the entire series is co
omplete.

Run forward
f
and
backw
ward while
raisin
ng the
baske
etball ball
overh
head then
back to the waistt

Slide witth a
basketba
all in front
and twisst to each
side of th
he body

Run forward
f
and
backw
ward with a
baske
etball
overh
head and
reach
h laterally lefft
and right
r

Carioca while
raising th
he
basketba
all
overhead then
back to tthe waist

Run forward
f
and
backw
ward with a
baske
etball in fron
nt
and twist to each
h
side of
o the body

Carioca with a
basketba
all
overhead and
reach latterally left
and right

Slide while raising

the basketball
overh
head then
back to the waistt

Carioca with a
basketba
all in front
and twisst to each
side of th
he body

Slide with a
baske
etball
overh
head and
reach
h laterally lefft
and right
r

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35

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

One Leg Balance

B
and
d Reach

Ba
alance on one
o leg and while keeping only a slight
s
bend in the knee
e, reach botth hands tow
wards the
ground,, then return
n to the sta
anding posittion.
Ove
er the Fence
e

Facing laterally to
t the directiion you are going,
g
raise your right kn
nee up as high as you ccan and rotate it forward
as if you were try
ying to step over an ima
aginary fence
e. Then do tthe same thing with the left leg (alte
ernating
each
h leg). Keep
p your should
ders and torso straight ahead.
a

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Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Overhead
d Forward L
Lunges

Step
p forward and
d drop into a lunge posittion. At the bottom of th
he lunge, exttend your arrms overhea
ad. Step
forward bringing both feet to
ogether and repeat on th
he other leg.
Pointers
P

While walking fo
orward and keeping
k
yourr right leg strraight (left le
eg bent) and right foot po
ointed upwa
ards, reach
down
n with your left hand and
d try to touch
h your right toe.
t
Next, ta
ake a step a
and repeat w
with the other side.

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Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Push-Up
p Position H
Hold

Startt in plank po
osition with your
y
arms ex
xtended (han
nds directly u
under your sshoulders). Your ankless, knees,
hips, and should
ders should be
b in a straig
ght line. Hold
d this positio
on for the pre
escribed am
mount of time
e.
Push-Up
P
Co
ore Series (3
3 Moves)

Bala
ance yourself in the top position
p
of a push-up (plank position
n). Your han
nds should b
be directly un
nder your
shou
ulders and yo
our arms should be fully
y extended. Your
Y
feet sh
hould be hip width apart. Keep your ankles,
knee
es, hips, and
d shoulders in a straight line. Alterna
ate arms eacch repetition and attemp
pt to keep yo
our body still
(minimal hip mov
vement) durring each exercise.
Hand to Should
der: Balance
e on one arm
m, and with the other arm
m, lightly tou
uch your opp
posite shoulder.
Arm
m Extension: Balance on
o one arm and
a reach yo
our other arm
m straight ou
ut in front of your head.
Reac
ch Through
h: Balance on
o one arm and
a reach underneath yyour body with your oppo
osite arm.

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38

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Quad Stretch

While walking fo
orward, pull your
y
left hee
el into your backside,
b
the
en step and do the same
e thing with yyour right
heel (alternating each leg).

2013 Strronger Team | All Rights Resserved

39

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Quick Two Foot Jump

p Series

Side
e-to-Side: ju
ump left to rig
ght
Fron
nt-to-back: jump
j
forward
ds and back
kwards
Twis
st jumps: jump and turn
n 180 degree
es
Toe / Heel Jumps: jump so that your to
oes touch, then jump so that your he
eels touch.

2013 Strronger Team | All Rights Resserved

40

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Sh
hin Grabs

While walking fo
orward, grab your ankle and
a knee an
nd pull towarrds your che
est. Hold forr 2 seconds then switch
legs.
Side Bridge (On Kn
nees)

Bala
ance on one forearm and
d your bottom
m knee while
e keeping yo
our body in a straight lin
ne from the h
head to the
knee
es.

2013 Strronger Team | All Rights Resserved

41

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Side-to
o-Side Lung
ges

Step
p laterally to your right with your right leg and assume a side
e lunge posittion (ankles, knees, hipss, and
shou
ulders facing
g perpendicu
ular to the dirrection you are
a moving a
and keeping
g your torso upright). Allow your
bodyyweight to sh
hift over your right foot. Bring your feet
f
togetherr and repeatt. Make sure
e to do both sides.
Single Leg
g Lateral Bo
ounds

Startt by balancin
ng in an athletic stance on
o your left foot.
f
Push o
off of your le
eft foot (moviing to the rig
ght) and
jump
p laterally as
s far as you can,
c
and lan
nd on the righ
ht foot into a balanced a
athletic posittion. Focus on taking as
s
much horizontal distance as
s possible an
nd land in an
n athletic possition. Repe
eat the drill w
with your leftt foot for the
prescribed amou
unt of repetittions (then switch
s
legs).

2013 Strronger Team | All Rights Resserved

42

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Standing Groin Strretch

Startt by standing
g in a wide stance.
s
Drop
p down into a squat possition and wh
hile at the bo
ottom positio
on, use your
elbow
ws to push your
y
knees away
a
from each other. Hold
H
for 2 se
econds then stand back up.
Wall Dorsiflexio
on

Stan
nd with your body agains
st a wall and
d your feet ap
pproximatelyy 12 inches away from tthe wall. Ra
aise your
toes as high as possible
p
pau
using momentarily at the
e top range o
of motion. L
Lower your to
oes until you
ur feet touch
h
the g
ground and repeat.
r

2013 Strronger Team | All Rights Resserved

43

Stronger Team
m, LLC

8-WEEK TRAIINING PROGR

RAM FOR YOU
UTH BASKETB
BALL PLAYER
RS (AGES 8-12
2)

Zigzag Agility

Set u
up 5 or 6 cones approxim
mately 4-5 yards
y
apart in the shape of a continu
uous V sha
ape. Start att the first
cone
e and sprint through the entire series
s of cones until each are
e complete.

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44