Active T-Spine Mobility -5 slow reps each side Lateral Slides with Toss -6 reps each way (relax in the air) Dissociation Footwork -20sec total (flip hips keeping chest straight) Lateral Power Punches -5 reps each way (rotate and open up, load back foot) Loaded 45* Split Catches -5 reps each way (make sure trunk doesn’t collapse) Rhythm Pop Series -10 pops each foot (pop from one foot to the other) RFESS with weights holding ISO at the bottom -4 reps each way, 4sec hold (Rear foot Elevated Split Squat) Single Leg Stands / with closed eyes (optional), add weight (optional), and pass it behind the back or replicate basketball motions -20 sec each foot Linear Power Punch -I think he didn’t specify reps (get into lunge while pushing the weight forward, try to time up the end point to when your foot hits the ground -get out of lunge quickly) Rotational Side Lunge -6 each way (go lighter in weight, focus on rotation) Toss to Skater -4 each way (far as you can go on the catch but while finding some rythm) Reverse Plank -20 sec (keep hips up firing up the hamstrings and digging into your heels)
If you’re interested in the Lockdown Defender Program or any of the Virtual Academy programs… here it is! www.byanymeansbball.com/lockdown-defender-program Been seeing insane progress with our thousands of athletes on it, excited to welcome you in!
How do you get better hip internal rotation? can be for jumping or just overall better form, for example rfess, not letting your knee go out or when doing those 45° lunges, not letting your knee go out... I got a problem with that
I have no words anymore. Just when I was looking for a defensive workout. Man always delivers 💯
Active T-Spine Mobility -5 slow reps each side
Lateral Slides with Toss -6 reps each way (relax in the air)
Dissociation Footwork -20sec total (flip hips keeping chest straight)
Lateral Power Punches -5 reps each way (rotate and open up, load back foot)
Loaded 45* Split Catches -5 reps each way (make sure trunk doesn’t collapse)
Rhythm Pop Series -10 pops each foot (pop from one foot to the other)
RFESS with weights holding ISO at the bottom -4 reps each way, 4sec hold (Rear foot Elevated Split Squat)
Single Leg Stands / with closed eyes (optional), add weight (optional), and pass it behind the back or replicate basketball motions -20 sec each foot
Linear Power Punch -I think he didn’t specify reps (get into lunge while pushing the weight forward, try to time up the end point to when your foot hits the ground -get out of lunge quickly)
Rotational Side Lunge -6 each way (go lighter in weight, focus on rotation)
Toss to Skater -4 each way (far as you can go on the catch but while finding some rythm)
Reverse Plank -20 sec (keep hips up firing up the hamstrings and digging into your heels)
If you’re interested in the Lockdown Defender Program or any of the Virtual Academy programs… here it is! www.byanymeansbball.com/lockdown-defender-program
Been seeing insane progress with our thousands of athletes on it, excited to welcome you in!
Could you please do an Attention to Detail video on Herb Jones' defence? 😁
Great workout
Glad you made this video ; I produce on the offensive end , but get burned defensively 🤦🏾♂️
Should never forget about solid defense. Takes a lot of commitment and good conditioning.
I remember seeing a lot of these in Complete Conditioning for Basketball book (Wade on the cover) in 2007. Those hops gave me flashbacks.
Love the workouts.
Great Workout, Thank you.
This workout is the real deal
Great video as always!!
Appreciate it man!!
after doing these workouts i also saw myself getting harder to guard because of my lateral quickness
I needed this tysm
We all do!! Appreciate you tuning in
My g here droping dimes
Can weights be a substitute equipment for the one you used in the lateral power punch? Great vid as always man!
can u make a video about jose alvarado
what is the thing called that you used for the lateral power, like the black and green like pole with handles on it
How many times a week??
Algorithmic comment for the boii
Ayeeeee appreciate it 😂
How heavy is the medicine ball?
You remind me of Donte Divincenzo
I bought your program but can’t access the info any more how can I get help
Hey! Email info@byanymeansbball.com
Defense>>>>>>>>>
How often should I do this? Once a week?
Depends on the amount of activity
Usually 2-3 times a week for best results
I would say 1 if your starting off then add after a few weeks or months
How do you get better hip internal rotation? can be for jumping or just overall better form, for example rfess, not letting your knee go out or when doing those 45° lunges, not letting your knee go out... I got a problem with that
Soccer helps with that
Come agility
Getting low and explosive
hip mobility, knee stability
Resistance band applying pressure in the direction your knee is going in the lunge position. Get those hip/knee adductors firing.
LFG 1st
a lot of Mike G influence?
Mike is my guyyy. Wouldn’t say influence although I do learn from him, we just have very similar styles and methodologies!
Second
First