Training Rules
7 rules (0 hard, 7 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Training
Include plyometric/jump training in every training week
Jump training is central to basketball performance
Combine strength and plyometrics rather than doing only one
Research shows combined training produces better vertical jump gains
Maintain 2x/week S&C even in-season
2x/week maintains gains and can still improve performance
Include change-of-direction and lateral movement work
Defense and cutting require lateral athleticism
Include anti-rotation and stability core work
Core stability improves shooting balance and contact absorption
Scheduling
Allow 48 hours between S&C sessions and games
Fresh legs for game performance
Technique
Perform plyometrics when fresh, before conditioning
Fatigue affects form and increases injury risk