Basketball In-Season Resistance Band Training

Dynamic Stabilizer
Set up
Drop Squats (Emphasis on Landing)
Lateral hop (Emphasis on Landing)
Quick Lateral 2 Step (Emphasis on staying in tunnel and getting foot outside the box)
Relay Shuffles
Burpee with Jump
Shuffle Burpee Jump
Partner Shuffle Passing up and down the court
Partner Squat Chest Pass/Push Pass
Partner Dribble defend

Linked up Band Setup

Setup
First Step Acceleration Speed
Shuffle
Forward Bursts
Turn and go
Ricotta

2 Step Deceleration Speed
Backpedal
Forward Burst
Shuffle

Partner resisted running (Emphasis is on acceleration)
Diagonal shuffles down the court
Sprints
Ricotta

Ball Band Drills (Work in these with skill training)
Resisted dribbling with partner - 1 and 2s
Dribble Drive Jump Stop - 3 and 4s
Drop Step Finish 4 and 5s
Hip attached Overhead Ball Throws or Med ball throws

Strength
Push
Pull
Tricep
Core overhead isometrics
Isometric Squat
Split squats
Squat Jump Landings
Split Jumps
Lateral Hops
Pillar press
Lateral Bear Crawls

Setting up Workout Circuit: 255 x 8 sets = 4 Minutes with 1 minute Transition x 4 to 6
stations/rounds = 20 to 30 minute Strength workout


Single Band
Resisted Pillar
Push Press
Split Squat
Reverse Lunge
Front Squat
Assisted or resisted Push ups
High Pulls
Seated Rowing
Pull a parts


Band Belt System with DS

Setup
Squats
Drop Squats
Rim Jump
Mikan Drill with Band Belt system Skill Station
Jump shooting with Band Belt system Skill Station