Training Services & Drills

Forth Quarter Training Program focuses on athlete development. Our training always starts with 10-minute resistant band exercises, for the lower body. This helps with scratching out the body, then 100 jump ropes. We also practice defensive footwork drills, strength and lateral movements, explosiveness, ball handling, shooting forms, and layup drills. We think it’s important to focus on the mental aspect of an athlete by having conversations after training about weaknesses, strengths, and improvements. We try to adapt to our athletes instead of the other way around.

UPPER BODY - Core Training
- Heavy Ball Slams 10lbs 15lba. on the move shuffle.
- Heavy ball slams against the wall.
- Heavy ball pushouts
- Heavy Rope Drills 35sec.
- Heavy jump Ropes
- Walks with 25lbs followed by pushups
- Military Press 10lbs 15lbs
- Lateral Raise 10lbs 15lbs
- Front raise 10lbs 15lbs
- Rotating Bicep Curl
- Wide Floor Press
- Tight Floor Press
- Planks elbow 30sec
- Push up planks
- Push-up taps with planks
- Alternating Shoulder Press 10lbs 15lbs
- Chest press 25lbs
- Alternate Front raises
- Curls 50lbs
- Arnold Press
- Dumbbell bench press
- Dumbbell rear-delt fly
- Heavy ball handling drills
- Heavy ball passing drills
- Hammer Curl
- Balance with heavy ball
- Balance with 10lbs

UPPER BODY - Core Training
- Heavy Ball Slams 10lbs 15lba. on the move shuffle.
- Heavy ball slams against the wall.
- Heavy ball pushouts
- Heavy Rope Drills 35sec.
- Heavy jump Ropes
- Walks with 25lbs followed by pushups
- Military Press 10lbs 15lbs
- Lateral Raise 10lbs 15lbs
- Front raise 10lbs 15lbs
- Rotating Bicep Curl
- Wide Floor Press
- Tight Floor Press
- Planks elbow 30sec
- Push up planks
- Push-up taps with planks
- Alternating Shoulder Press 10lbs 15lbs
- Chest press 25lbs
- Alternate Front raises
- Curls 50lbs
- Arnold Press
- Dumbbell bench press
- Dumbbell rear-delt fly
- Heavy ball handling drills
- Heavy ball passing drills
- Hammer Curl
- Balance with heavy ball
- Balance with 10lbs

LEGS - Speed Drills / Explosiveness
- Front Squats
- Bulgarian Split Squat.
- Dumbbell Step up
- Waling Lunge
- Dumbbell Squat
- Kettlebell Swing
- Jump Squats
- Band around lower leg walks side to side
- Band drill shuffle with heavy ball jumps
- 500 jumps ropes
- Band explosiveness with single leg
- Resistent bands/high knees/back paddles
- Resistent band speed drill
- Single leg on to jump box.
- Box jump
- Heavy ball slam jumps
- Side to side cone drill explosiveness
- Band running drills
- Band side shuffles
- Between the legs, Jump Shot
- Behind the back, Jump shot
- Speed drills/lateral agility drills
- Defensive drills/tennis ball /side-to-side shuffles

LEGS - Speed Drills / Explosiveness
- Front Squats
- Bulgarian Split Squat.
- Dumbbell Step up
- Waling Lunge
- Dumbbell Squat
- Kettlebell Swing
- Jump Squats
- Band around lower leg walks side to side
- Band drill shuffle with heavy ball jumps
- 500 jumps ropes
- Band explosiveness with single leg
- Resistent bands/high knees/back paddles
- Resistent band speed drill
- Single leg on to jump box.
- Box jump
- Heavy ball slam jumps
- Side to side cone drill explosiveness
- Band running drills
- Band side shuffles
- Between the legs, Jump Shot
- Behind the back, Jump shot
- Speed drills/lateral agility drills
- Defensive drills/tennis ball /side-to-side shuffles