5d (edited) • Weekly Performance Sport Prep
PSPS Example 1
Sport Intended: Basketball Pre-Game
Readiness to Perform (Scale of 1-10): 8
Intent of session: Performance
Phase 1 - Metabolic Primer: 5 min low impact cardio on bike
Phase 2 - Joint Preparation: Lizard walk, lunge to rotation, soft tissue work/foam roll hamstring + calf
Phase 3 - Isometric Primer: 2 sets of 30s each (SL wall sits, split squat stance iso in bottom position, deficit calf raise hold just out of stretch position
Phase 4 - Deceleration: Bilateral and single leg snap downs to 3 second hold, multi angle rhythmic deceleration steps, Sprint to stop
Phase 5 - Elasticity: Double leg pogos, A skip, Lateral bound Maximal to stick, RSI lateral bound (bound, quick contact, back to start)
Phase 6 - Potentiation: Drop Catch to Jump, multi-angle approach/penultimate step prep, clap or other plyometric pushup variation
If you are a basketball player, give this a try! I will be including video demonstrations of these examples periodically in my instagram @at.prx as well so tune in to see me use this in real life!
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PSPS Example 1
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