Introduction

Frankston Blues (FDBA) are committed to not only developing good basketballers but better athletes.

Good Strength & Conditioning (S&C) practices are the underpinning factor for long-term athletic development.

The goal of our S&C team is to ensure our junior athletes are taught correct movement patterns with regards to landing, changing direction and take-off as well as introducing them to foundational strength movements that can be properly periodised over time to help them not only stay on court consistently but help improve their natural athletic attributes.

PRE TRIAL STRENGTH & CONDITIONING

The following programs have been put together to assist our existing Blues players as well as new players and transferring players in preparing their bodies for the return to sport.

Below is a video recording of each session and written programs. Included in the programs are timestamps (left column), that will line up with the video recordings.

If you have any questions please feel to contact FDBA Basketball Development Manager Jarryd Moss – jarryd.moss@fdba.com.au

UNDER 12/14 PROGRAM

Session A: Bulletproof

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Explanation: This program is designed to build a foundational level of strength back in to our athletes muscles tendons and ligaments through a range of sports-specific movements

Frequency: Once or twice per week

Equipment:

  • Foam roller or other self-myofascial release tool (massage ball, massage stick etc)
  • Skipping rope
  • Chair, bench or couch for rear foot elevated split squat, hip thrust march and reverse plank
  • Doorway or chair for calf raise with knee drive

Session B: Explode

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Explanation: This program is designed to focus on the more power based movements our athletes need to help them sprint, jump, change direction and move laterally more explosively

Frequency: Once a week

Equipment:

  • Foam roller or other self-myofascial release tool (massage ball, massage stick etc)
  • Skipping rope
  • As much space as possible, preferably outdoors for sprints, skips and max vertical leaps

Session C: Re-Load

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Explanation: This program will focus on helping our athletes improve mobility through their muscles, tendons and ligaments using exercises designed to help them also stabilise and work on core strength

Frequency: Once or twice per week

Equipment:

  • Foam roller or other self-myofascial release tool (massage ball, massage stick etc)
  • Skipping rope
  • Yoga mat or equivalent if completing outdoors or on hard surfaces indoors
  • Mini-band for ankle turns

UNDER 16/18 PROGRAM

Session A: Bulletproof

Download

Explanation: This program is designed to build a foundational level of strength back in to our athletes muscles tendons and ligaments through a range of sports-specific movements

Frequency: Once or twice per week

Equipment:

  • Foam roller or other self-myofascial release tool (massage ball, massage stick etc)
  • Skipping rope
  • Chair, bench or couch for rear foot elevated split squat, hip thrust march and reverse plank
  • Long resistance band for face pulls
  • Light kettlebell or dumbells to add some resistance to RFESS and oscillating squat
  • Door way or chair for calf raise with knee drive

Session B: Explode

Download

Explanation: This program is designed to focus on the more power based movements our athletes need to help them sprint, jump, change direction and move laterally more explosively

Frequency: Once a week

Equipment:

  • Foam roller or other self-myofascial release tool (massage ball, massage stick etc)
  • Skipping rope
  • As much space as possible, preferably outdoors for sprints, skips and max vertical leaps
  • Mini-band for split/stick/laterals

Session C: Re-Load

Download

Explanation: This program will focus on helping our athletes improve mobility through their muscles, tendons and ligaments using exercises designed to help them also stabilise and work on core strength

Frequency: Once or twice per week

Equipment:

  • Foam roller or other self-myofascial release tool (massage ball, massage stick etc)
  • Skipping rope
  • Yoga mat or equivalent if completing outdoors or on hard surfaces indoors
  • Mini-band for ankle turns
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