DeMatha DVD Workouts Strength Power

DeMatha Basketball DVD Workout: Strength & Power PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. 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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DEMATHA BASKETBALL DVD WORKOUT: STRENGTH & POWER

Stronger Team, LLC

Workout #1 Activity Pre-Hab (No Shoes)

Mini Band Exercises

Sets / Duration

30 Seconds Each: Self Massage (foot), Knee Ups, Touching Ground, One Leg Squat, Stationary Lunge Hold, Squat Matrix (each direction), Line Jumps (each movement)    

Jumping Jacks/Front to Back/Swivel Jumps (10 Reps Each Movement) Foot Raises (Forward/Lateral/Behind) (10 Reps Each Movement) Squat Steps (Forwards/Backwards) (10 Steps Each Direction) Plank (Band on Knees) (45 Second Hold)

Med Ball Throws

Strength Training

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Hip Raise

1 Set of 10 Reps



Walkout (Push-up Position)

1 Set of 30 Seconds

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Pogo Jumps

3 Sets of 15 Reps

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Squat Jumps

3 Sets of 5 Reps

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Lunge Jumps

2 Sets of 6 Reps

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Lateral Throws

2 Sets of 10 Reps



Underhand Throws

2 Sets of 10 Reps

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Overhead Throws

2 Sets of 8 Reps

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Mini Band Push-ups

1 Set of 10 Reps

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1A) Dumbbell Bench Press

3 Sets of 8 Reps

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1B) Front Lunge

2 Sets of 8 Reps (Each Leg)



2A) Neutral Grip Pull-ups **

3 Sets of 8 Reps

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2B) Lateral Lunge


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3A) Dumbbell Shoulder Press

1 Set of 15 Reps

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3B) 135 Degree Lunge


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4A) Dumbbell Row

2 Sets of 10 Reps

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4B) 1 Leg SLDL

2 Sets of 8 Reps



5A) Rear Delt Hold

45 Second Hold

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5B) Lateral Wall Sits

45 Second Hold (Each Leg)

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6A) Plate Pinch Hold

45 Second Hold

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6B) Wall Sit Shuffle

1 Minute

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Core/Activation

Plyometrics



**NOTE: For exercise 2A) Neutral Grip Pull-ups, any players that cannot perform full range pull-ups may use a band for assistance or perform negatives (jump up and only do the lowering portion). © 2011 Stronger Team | All Rights Reserved

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Core/Activation

Med Ball Throws

Sets / Duration

30 Seconds Each: Self Massage (foot), Knee Ups, Touching Ground, One Leg Squat, Stationary Lunge Hold, Squat Matrix (each direction), Line Jumps (each movement) Arm and Leg Raise

1 Set of 10 Reps (Each Arm)

Lateral Plank Exercises: Hip Raises

1 Set of 10 Reps (Each Side)

Hip Raises

1 Set of 10 Reps

Leg Extensions

1 Set of 10 Reps (Each Leg)

Med Ball Slams

1 Set of 8 Reps

Side Slams

1 Set of 8 Reps

Rotation Burst


Upswing


Pivot Rips (High and Low)

1 Set of 5 Reps (High and Low)

Jump Turns (90, 180, & 360)

1 Set of 4 Reps (Each Direction)

Jump Turns, 2nd Jumps (90, 180, & 360) 1 Set of 4 Reps (Each Direction)

Plyometrics

1 -2 Jumps Multi-Directional

4 Reps Forward / 4 Reps Backward

Speed Skaters


1A) Dumbbell Bench Press Multi Angle

2 Sets of 8 Reps (Each Angle)

1B) Front Squats (Normal, Wide, & Narrow)

2 Sets of 8 Reps (Each Position)

2A) Modified Row

2 Sets of 10 Reps

2B) Step Back Lunge


3A) Dumbbell Shoulder Press Multi Angle

1 Set of 8 Reps (Each Angle)

3B) Step Behind Lunge


4A) Rear Delt Hold

45 Second Hold

4B) Crossover Lunge


5A) Dumbbell Push-up Row

2 Sets of 5 Reps (Each Arm)

5B) 1 Leg Get Up


© 2011 Stronger Team | All Rights Reserved

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Core/Activation

Sets / Duration

30 Seconds Each: Self Massage (foot), Knee Ups, Touching Ground, One Leg Squat, Stationary Lunge Hold, Squat Matrix (each direction), Line Jumps (each movement)



Isometric Holds

1 Set of 10 Reps (5 Each Arm / Leg)



High Isometric Holds


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Wall Throws – Overhead/Overhead Lunge Throw/One Arm Push Pass

1 Set of 10 Reps (Each Movement)



Two Hand Turn

1 Set of 10 Reps



Two Hand Static Hold

1 Set of 20 Second Hold (Each Side)



Plank Walks

2 Sets of 5 Reps



Pushup Walks

1 Set of 5 Reps



Stabilizations

30 Seconds



Leg Stabilization

30 Seconds



Quick Box Jumps

2 Sets of 5 Reps

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Explosive Step Ups

1 Set of 5 Reps



Up and Over

1 Set of 5 Reps



Euro Step

1 Set of 5 Reps

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Pro Step

1 Set of 6 Reps

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Rotational Reach

5 Reps Each Hand



Overhead Reach

5 Reps Each Hand



Cross Overhead Reach

5 Reps Each Hand

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Turkish Get-up

2 Sets of 5 Each Hand

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1A) Towel Pull-ups

2 Sets of 8 Reps

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1B) Dumbbell Bench Press

2 Sets of 8 Reps

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Stretch Band

Physioball Exercises

Plyometrics

Dumbbell Reaches

Strength Training

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2A) Front Step-up – Hip Flexor


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2B) Cross Switch

2 Sets of 5 Reps (Each Hand)



3A) Step Up Lunge


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3B) Modified Row

1 Set of 10 Reps



4A) Lateral Step-up


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4B) Two Hand High Turn

1 Set of 10 Reps



5A) 135 Degree Step-up


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5B) Two Hand Low Turn

1 Set of 10 Reps



6A) Crossover Step-up


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6B) Reverse Wall Sit

1 Minute

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DeMatha DVD Workouts Strength Power

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