Post Player Strength Workout for Solo Training

The workout: The session lists a post player workout focusing on interior-player base width, trunk control, hip leverage, lateral stance integrity, and chaining jumps into a balanced landing. The workout contains four blocks using an exercise mat and open floor space. The drills include Broad Jump Vertical Jump Combo, Side Plank, One Legged Crossed Hip Thrusts, Zig Zag Speed Drill, Heel Kicks, Single Leg Hip Ups, Shuffle Step, and Cross Step Sit Ups. Each drill lists specific doses and observable cues, such as landing softly on both feet and holding hips high.

The session lists a post player workout focusing on interior-player base width, trunk control, hip leverage, lateral stance integrity, and chaining jumps into a balanced landing. The first block contains Broad Jump Vertical Jump Combo and Side Plank. The second block contains One Legged Crossed Hip Thrusts and Zig Zag Speed Drill. The third block contains Heel Kicks and Single Leg Hip Ups. The final block pairs Shuffle Step and Cross Step Sit Ups. The session lists bodyweight and floor-based movements using an exercise mat and open floor space to observe positions without requiring a partner.

1

Chaining Jumps and Trunk Control

3 min · The block contains Broad Jump Vertical Jump Combo and Side Plank, focusing on chaining jumps into a balanced landing and maintaining trunk control.

1. Broad Jump Vertical Jump Combo3 sets of 5 repsLand softly on both feet and explode straight up immediately without pausing.
2. Side Plank3 sets of 30 seconds per sideKeep your elbow under your shoulder and hold your hips high in a straight line.

2

Hip Leverage and Lateral Stance Integrity

4 min · The block contains One Legged Crossed Hip Thrusts and Zig Zag Speed Drill, focusing on hip leverage and lateral stance integrity.

1. One Legged Crossed Hip Thrusts3 sets of 12 reps per legDrive through your heel to lift your hips until they align with your knee.
2. Zig Zag Speed Drill4 sets of 4 lengthsDrop your hips low and push off your outside foot to change direction quickly.

3

Interior-Player Base Width and Recovery

4 min · The block contains Heel Kicks and Single Leg Hip Ups, focusing on maintaining an interior-player base width and trunk control.

1. Heel Kicks3 sets of 45 secondsPump your arms and kick your heels quickly to touch your glutes on every step.
2. Single Leg Hip Ups3 sets of 10 reps per legSqueeze your glutes at the top of the lift and keep your hips level.

4

Lateral Stance Integrity

2 min · The final block pairs Shuffle Step and Cross Step Sit Ups, focusing on lateral stance integrity.

1. Shuffle Step4 sets of 30 secondsKeep your chest up and stay low in your stance without crossing your feet.
2. Cross Step Sit Ups3 sets of 15 repsEngage your core to sit up and reach across your body with control.

How to progress

The session lists progression based on completing every listed dose while following the observable drill cues, such as landing softly on both feet, holding hips high, and keeping level hips. If a player cannot complete the listed dose with those cues, the page lists repeating the same dose before adding speed or repetitions. This is a practice recommendation, not a guarantee of readiness or results.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.