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!

Every week, I will be posting an example PSP from my Advanced Warmup System outlined in "The Art and Science of a World-Class Warmup" course. I will outline: Sport Intended: Readiness to Perform (Scale of 1-10): Intent of session: Performance, Recovery, Prevention Feel free to comment on these to better refine the system and give the PSP a try if it applies to you! Keep in mind, these are examples of scenarios I would build PSP's for, and should be engaged in with caution. Please do not attempt exercises that you are not medically cleared to perform and always listen to your body when applying concepts from the ATPRX Community.