{"id":2230,"date":"2015-04-14T22:07:55","date_gmt":"2015-04-15T02:07:55","guid":{"rendered":"https:\/\/coachwootten.com\/?p=2230"},"modified":"2015-04-14T22:07:55","modified_gmt":"2015-04-15T02:07:55","slug":"tips-for-explosive-athletic-performance","status":"publish","type":"post","link":"https:\/\/coachwootten.com\/site\/tips-for-explosive-athletic-performance\/","title":{"rendered":"Tips For Explosive Athletic Performance"},"content":{"rendered":"<p><em>Coach Wootten&#8217;s Basketball Camp and the O&#8217;Connell Men&#8217;s Basketball Program proudly work with strength coaches from <a href=\"http:\/\/www.5ringsfitness.us\" target=\"_blank\">5 Rings Fitness <\/a>in Falls Church,VA. \u00a0Below are a couple of pointers related to explosive athletic performance training.<\/em><\/p>\n<div>\n<div>\n<p><em><strong>Bilateral Lower Body Strength:Squats<\/strong><\/em> \u2013 The Squat is the KING of exercises. When done correctly it will have increase jumping and sprinting power while simultaneously building muscle in the legs needed to keep players injury free.<\/p>\n<div>\n<div>\n<div>\n<p><em><strong>A few quick tips on squats:Keep back \u201ctight\u201d<\/strong><\/em> &#8211; Initiate movement by pushing hips back THEN down. Maintain a vertical shin angle (keep knees inline or behind toes). Have 3 solid points of ground contact (big toe, pinky toe, and heel). Descend under control, pop up explosively. Perform these 2-3x weekly after sprints or jumps.<\/p>\n<div>\n<p><!--more--><\/p>\n<div>\n<p><em><strong>Speed Development:Sprints<\/strong><\/em> &#8211; In order to play fast you have to train fast. Basketball is a game of bursts of speed and quick changes of direction. A mix of short distance (3\/4 court or less) sprints and agility drills should be done 1-2x a week before strength training. Focus should be on proper running mechanics and body position. When doing agility drills it is important to always maintain proper body position and move the same way you are supposed to move on the court.<\/p>\n<div>\n<div>\n<p><em><strong>Upper Body Strength:Chin Ups &amp; Push Ups<\/strong><\/em> \u2013 Having a strong upper body will maximize performance. A strong back will allow for better squats, increased ball security and is crucial for maintaining good posture and position in agility and speed drills. Strong shoulders will not only delay muscle fatigue from shooting, but will give an edge when fighting for rebounds. Perform these 2-3x weekly.<\/p>\n<div>\n<div>\n<p><em><strong>Unilateral Lower Body Strength:Lunges<\/strong><\/em> \u2013 Basketball requires the coordination and athleticism to powerfully use both legs independently. This unilateral movement is crucial in developing leg strength while fixing any imbalances that may be hidden during the squat.<\/p>\n<div>\n<div>\n<p><em><strong>A few tips on lunges:<\/strong><\/em> Maintain an upright torso. Step with the heel, creating a vertical shin position in the front leg (keep those knees healthy!). Explode off lead foot into next step (if performing walking lunges) or back to starting position (when lunging in place). Perform these 2-3x weekly following bilateral lower body strength work (SQUATS).<\/p>\n<div>\n<div>\n<p><em><strong>Core Training: Planks &amp; \u201cDead Bugs\u201d<\/strong><\/em> \u2013 Having the strongest legs and shoulders on the team means nothing if they\u2019re connected to weak trunk. Abdominal and lower back muscles are engine that keeps everything else running strong. A \u201cDead Bug\u201d is a reverse plank: lower back flat on ground. Arms and legs vertical in the air. Focus on maintaining a straight leg position (flex the quads\/no knee bend). Perform these trunk movements every time you train.<\/p>\n<div>\n<div>\n<p><em><strong> Vertical Explosive Power: Jumps<\/strong><\/em> \u2013 Practicing jumps in a controlled environment will allow for the development of proper take off and landing mechanics. When the game is on the line and stress levels are high, athletes fall back on what\u2019s engrained in muscle memory. Perform box jumps and broad jumps 1-2x weekly for low repetitions before strength training. Focus should be on posture and landing in an athletic position.<\/p>\n<div>\n<div>\n<p><em>For more information on explosive performance training email Jason Colenda or George Nutter at <a href=\"mailto:info@5ringsfitness.us\" target=\"_blank\"><span style=\"color: #0000ff;\">info@5ringsfitness.us <\/span><\/a><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Coach Wootten&#8217;s Basketball Camp and the O&#8217;Connell Men&#8217;s Basketball Program proudly work with strength coaches from 5 Rings Fitness in Falls Church,VA. \u00a0Below are a couple of pointers related to explosive athletic performance training. Bilateral Lower Body Strength:Squats \u2013 The Squat is the KING of exercises. When done correctly it will have increase jumping and [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2230","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips For Explosive Athletic Performance - Wootten Basketball Camps<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/coachwootten.com\/site\/tips-for-explosive-athletic-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips For Explosive Athletic Performance - Wootten Basketball Camps\" \/>\n<meta property=\"og:description\" content=\"Coach Wootten&#8217;s Basketball Camp and the O&#8217;Connell Men&#8217;s Basketball Program proudly work with strength coaches from 5 Rings Fitness in Falls Church,VA. \u00a0Below are a couple of pointers related to explosive athletic performance training. 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When done correctly it will have increase jumping and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/coachwootten.com\/site\/tips-for-explosive-athletic-performance\/\" \/>\n<meta property=\"og:site_name\" content=\"Wootten Basketball Camps\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CoachWoottenBasketballCamp\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-04-15T02:07:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/coachwootten.com\/site\/wp-content\/uploads\/2025\/01\/CWBC_2018_Email_Header1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"249\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Terri Lynn Wootten\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Wootten_Camp\" \/>\n<meta name=\"twitter:site\" content=\"@Wootten_Camp\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Terri Lynn Wootten\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/tips-for-explosive-athletic-performance\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/tips-for-explosive-athletic-performance\\\/\"},\"author\":{\"name\":\"Terri Lynn Wootten\",\"@id\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/#\\\/schema\\\/person\\\/19652beefc72b9f5adddaf4691d7b685\"},\"headline\":\"Tips For Explosive Athletic Performance\",\"datePublished\":\"2015-04-15T02:07:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/tips-for-explosive-athletic-performance\\\/\"},\"wordCount\":540,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/#organization\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/coachwootten.com\\\/site\\\/tips-for-explosive-athletic-performance\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/tips-for-explosive-athletic-performance\\\/\",\"url\":\"https:\\\/\\\/coachwootten.com\\\/site\\\/tips-for-explosive-athletic-performance\\\/\",\"name\":\"Tips For Explosive Athletic Performance - 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