LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Court Fitness - Functional Movement for Defence
Giant Set x 1
Alternating KB Swing with Side Step
Set reps load Tempo Rest
1 20 heavy controlled 20s
Transverse Lunge with Windmill Reach T3 HpDC
Set reps load Tempo Rest
1 20 light controlled 20s
Loaded Transverse Double Hop to Catch
Set reps load Tempo Rest
1 10 heavy controlled 20s
Weighted Vest Shuffle Sprint
Set reps load Tempo Rest
1 5 heavy explosive 1min

Strengthening the body for Pick-up Games – Basketball

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

this workout is for my community basketball players who want to strengthen up their whole body and to allow it to become stronger as a unit.

Workout Blocks

Court Fitness - Functional Movement for Defence
Giant Set x 1

These four workouts when done properly over repeated sessions will help you to improve your defense reaction time, your front and side court explosiveness and body's willingness to move under stress and exhaustion.

LMT
Alternating KB Swing with Side Step
reps 20
load heavy
Tempo controlled
Rest 20s
Set Reps Load Tempo Rest
1 20 Heavy Controlled 20s (h:m:s)
LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC
reps 20
load light
Tempo controlled
Rest 20s
Set Reps Load Tempo Rest
1 20 Light Controlled 20s (h:m:s)
LMT
Loaded Transverse Double Hop to Catch
reps 10
load heavy
Tempo controlled
Rest 20s
Enhance rotational agility and develop neuromuscular control in the transverse plane.
Set Reps Load Tempo Rest
1 10 Heavy Controlled 20s (h:m:s)
LMT
Weighted Vest Shuffle Sprint
reps 5
load heavy
Tempo explosive
Rest 1min
Develops linear acceleration and speed in the frontal plane while under load
Set Reps Load Tempo Rest
1 5 Heavy Explosive 1min (h:m:s)