Unlock document.
This document is partially blurred.
Unlock all pages and 1 million more documents.
Get Access
Program Design
For my program design I chose to do Men’s Collegiate Basketball. I played basketball
growing up and in high school so coming up with an early off-season workout for a week was
easier than expected. My team suffers from frequent ankle sprains, as well as shoulder and knee
injuries. My program will focus on improving their power, flexibility, speed, and agility. A 5-day
program will be enforced and off days will be given on Saturday and Sunday.
Sunday will be an off day, however Monday, the team will focus on lower body
workouts. For their warm up, they will perform various exercises to the half court line, and then
jog the rest of the way to the baseline. These workouts will include ankle pops (lightly bounce on
toes, similar to jumping rope, to produce more range of motion), high knees, butt kicks, carioca,
defensive slides and knee hugs. Once their muscles are loose and their blood is pumping they
will move to the weight room. Each player will find a partner to perform these workouts with.
