Kristina Santiago's Off-Season Basketball Training Program
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
- Squats – 1×8, 2×6, 3×4
- Pull-Ups – 4×8
- DB Reverse Lunges – 3×16
- Alternating Med Ball Push-Ups – 3×16
- RDL – 3×10
- Lateral Raises – 4×10
- Core exercise of your choice
Day 2
- Hang Cleans – 3×5
- Step-Ups – 3×16
- Box Jumps – 1×10
- DB Bench Press – 5×5
- Lateral Lunge – 3×16
- Single-Arm DB Row – 4×8 each arm
- Glute Ham Raise – 4×6
- DB Shrugs – 3×8 with two-second hold
- Core exercise of choice
Day 3
- Push Press – 4×6
- DB Walking Lunges – 3×16 (see DB Reverse Lunges, above)
- Dips – 3×8-10
- Good Mornings – 4×8
- Bent-Over Reverse Fly – 3×10
- Skater Jumps – 4×16
- Core exercise of choice
Below is a video showing many of these exercises in action, together with other drills that our women’s basketball players regularly perform.[youtube video=”HspJurdQmxM” /]
If you’d like to exchange ideas or view photos, videos and posts on this subject and more, please follow TopSpeed Sports Performance on Twitter and Facebook.
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Kristina Santiago's Off-Season Basketball Training Program
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
- Squats – 1×8, 2×6, 3×4
- Pull-Ups – 4×8
- DB Reverse Lunges – 3×16
- Alternating Med Ball Push-Ups – 3×16
- RDL – 3×10
- Lateral Raises – 4×10
- Core exercise of your choice
Day 2
- Hang Cleans – 3×5
- Step-Ups – 3×16
- Box Jumps – 1×10
- DB Bench Press – 5×5
- Lateral Lunge – 3×16
- Single-Arm DB Row – 4×8 each arm
- Glute Ham Raise – 4×6
- DB Shrugs – 3×8 with two-second hold
- Core exercise of choice
Day 3
- Push Press – 4×6
- DB Walking Lunges – 3×16 (see DB Reverse Lunges, above)
- Dips – 3×8-10
- Good Mornings – 4×8
- Bent-Over Reverse Fly – 3×10
- Skater Jumps – 4×16
- Core exercise of choice
Below is a video showing many of these exercises in action, together with other drills that our women’s basketball players regularly perform.[youtube video=”HspJurdQmxM” /]
If you’d like to exchange ideas or view photos, videos and posts on this subject and more, please follow TopSpeed Sports Performance on Twitter and Facebook.