Kristina Santiago's Off-Season Basketball Training Program

Work out like women's basketball star Kristina Santiago by with this program modeled after Santiago's off-season workout.

Kristina Santiago
After receiving honorable mention as a 2012 NCAA All American, Cal-Poly forward Kristina Santiago is preparing to embark on her professional career. As a small forward, Santiago has to be a well-rounded athlete who's strong enough to post up bigger players and quick enough to drive to the hoop.

During the summer, Santiago participated in a training program designed to improve both of these skill attributes. It combined weight lifting, speed training, circuit training, plyometrics and Baptiste yoga. The overall goals of the program were to:

  • Increase strength and power
  • Improve acceleration, quickness and foot speed
  • Build endurance
  • Improve body composition
  • Increase flexibility and range of motion

Below is a sample three-day weight training program similar to Santiago's off-season regimen. Fill the off-days with on-court drills, pick-up games and yoga.

Day 1

Day 2

Day 3

Below is a video showing many of these exercises in action, together with other drills that our women's basketball players regularly perform.

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Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | WEIGHTLIFTING | CIRCUIT TRAINING | BASKETBALL WORKOUTS | POWER | EXERCISE | SPORTS | BENCH | PRESS | ENDURANCE | WEIGHT TRAINING | BODY COMPOSITION