FREE BASKETBALL TRAINING GUIDE
Build a Better Basketball Engine
in Just 10 Minutes
Get 5 basketball-specific exercises designed to build strength, stability, movement quality and explosive power, without needing a complicated workout.
10 MINUTES • 2–3 TIMES A WEEK • 5 EXERCISES
FREE BASKETBALL TRAINING GUIDE
Build a Better Basketball Engine
in Just 10 Minutes
Get 5 basketball-specific exercises designed to build strength, stability, movement quality and explosive power, without needing a complicated workout.
10 MINUTES • 2–3 TIMES A WEEK • 5 EXERCISES
Young Basketballer Needs More Than Skills
Basketball skills are only part of the equation.
To move well on the court, young athletes also need the physical foundation underneath their game.
Strength
Stability
Coordination
Movement quality
Explosive power
The right physical foundation can help give developing athletes the tools they need to move, accelerate, jump, land and change direction with greater control.
That's where the right training comes in.
Start Building a Better Engine With Just 5 Exercises
You don't need complicated workouts. You don't need hours in the gym. And you don't need to completely overhaul your young athlete's basketball schedule.
The free Basketball Advantage guide gives you a simple 10-minute starter workout built around five basketball-specific movements.
Simple enough to start. Structured enough to follow. Basketball-specific enough to make sense for a developing athlete.
5 Exercises. One Simple Starting Point.
Inside the free guide, you'll discover:
Glute Bridges
Build hip power and
pelvic stability.
Assisted Single-Leg Pistol Squats
Develop single-leg strength, balance
and knee control.
A-Skips
Work on running mechanics,
rhythm and coordination.
Lateral Jumps& Stick
Develop lateral power while learning
to control each landing.
Dead Bug
Build core stability and body
control.
Each movement includes guidance to help young athletes understand how to perform it and what to focus on.
5 Exercises. One Simple Starting Point.
Inside the free guide, you'll discover:
Glute Bridges
Build hip power and
pelvic stability.
Assisted Single-Leg Pistol Squats
Develop single-leg strength, balance and knee control.
A-Skips
Work on running mechanics, rhythm and coordination.
Lateral Jumps
& Stick
Develop lateral power while learning to control each landing.
Dead Bug
Build core stability and body control.
Each movement includes guidance to help young athletes understand how to perform it and what to focus on.
A Workout That Fits Around Basketball
The biggest challenge isn't always knowing what exercises to do. It's finding something simple enough to actually stick with. That's why the starter circuit is designed to be short and practical.
COMPLETE THE 5 MOVEMENTS ➜ REST 30–45 SECONDS ➜ REPEAT FOR 2–3 ROUNDS ➜ TRAIN 2–3 TIMES PER WEEK
Leave at least one day between sessions and focus on quality movement rather than simply rushing through the workout.
No complicated routine. Just 10 minutes to start building a better engine.
BONUS: Don't Just Train.
Measure the Progress.
The guide doesn't stop at exercises.
You'll also get the Basketball Advantage Scorecard to help you record where your athlete is starting and track their progress over time.
Measure key athletic qualities including:
3/4 Court Sprint
T Run
4-Line Shuttle
Standing Broad Jump
15m Broad Jumps
Defensive Slide
The scorecard also includes provisional age-group benchmarks to give you a reference point for your athlete's results.
TEST. TRAIN. RETEST. PROVE THE PROGRESS.
Ready to Start Building a Better
Basketball Engine?
Give your young basketballer a simple place to start.
Get the free guide with 5 basketball-specific exercises they can complete in just 10 minutes, 2–3 times a week.
