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💪 Athlete Max Strength Builder | Off-season Workout

Stronger athletes can produce, control, and absorb higher levels of force. Developing that strength is the priority. Simple!

Making Athletes Better Athletes.

#strongerathletes #athleticstrength #teamstrengthtraining #offseasonworkout #trainbetter

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4 Exercises in Phase 3 to Help Boost Athletic Performance on the Court 🏀📈

1. Wall Scoop Toss — Overcoming Iso –> Rapid Scoop Toss

- Rotational strength + power
- Trunk stability and strength
- Helps produce force when initiating a change of direction

2. Competitive Crossover Cone Agility Drill
Coach randomly calls a cone color — including colors that may not be there.

- Develops reactive quickness
- Improves hip movement during change of direction
- Challenges reaction time + decision-making

3. DB Power Snatch

- Ground-up explosive strength
- Develops triple extension for vertical power
- Improves force transfer + total-body coordination

4. Low Hurdle Lateral Hop –> Rotational Jump –> Double Hurdle Jumps

- Explosiveness in multiple directions
- Reactive strength + elasticity
- Develops the ability to absorb and rapidly redirect force

Phase 3 is about taking the strength we’re developing and learning to express it faster, reactively, and in multiple directions.

#BasketballStrengthAndConditioning
#AthleticPerformanceTraining
#PowerDevelopment
#ReactiveTraining
#SouthJerseySports

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Quality Strength Development for Basketball Athletes This Off-Season 🏀💪

Movements you might overlook that my Holy Cross Prep crew are executing well at.

✅ 1/2 Kneeling Single-Arm Pulldown (Controlled)
✅ Single-Leg RDL + Knee Drive (3-Second Eccentric)
✅ Eccentric-Only NG DB Flat Chest Press
✅ Paused Hang Power High Pull
✅ Stationary Lateral Lunge + Row
✅ DB Goblet Squat (Controlled Eccentric + 1–2 Second Pause)
✅ Partner PVC Anterior Perturbations
✅ Floor Glute Bridge March

It's not always about how much weight athletes can move. It's about developing strength, movement quality, and the ability to control and transfer force effectively.

The Off-Season Progression:

⬇️Strength Development/Hypertrophy
⬇️Maximal Strength
Power & Performance 📈

Build the foundation. Progress with purpose.

#basketballstrength #strengthdevelopment #athletictraining #offseasonperformance #teamstrengthtraining

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1 Pairing for Unilateral Strength + Rotational Power💥

Build the strength first, then give the athlete a way to use it.

The reverse lunge challenges unilateral strength, control, and stability. Then we take that into the rotational slam to work on producing and transferring force through the hips and trunk with intent.

Simple pairing, but there’s a purpose behind it.

Goblet Reverse Lunge 3-4 x 3-4 each side
Split Stance Rotational Slam 3-4 x 4 each side

Produce force. Control force. Transfer force.

#athleticdevelopment #strengthandpower #highschoolathletics #teamtraining #sportsperformance

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🏀💥 Basketball Off-Season | Strength + Athletic Performance

Building stronger, more explosive basketball athletes through structured training.

⬆️ Reactive strength + explosive power
💪 Total-body strength
📈 Unilateral control
✅ Quality movement

41 minutes including dynamic prep.

Build the foundation now. Develop strength that transfers to the court. Training athletes isn't always about doing more. It's about programming with purpose.

🏀 South Jersey Coaches & Sports Teams: Learn how MPT can support your team's athletic development through customized Strength + Performance Training.

Visit our website for Team Training & Clinics.

Discipline is the parent of habits. Habits develop consistency. Consistency builds success!

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Team Basketball Performance Workout — Phase 1 Transition 🏀⚡

Building…

💨 Multidirectional coordination + COD speed to improve first-step acceleration and movement efficiency.

💥 Explosive strength to improve lower-to-upper-body force transfer and vertical power.

💪 Total-body strength + control through single-leg eccentric strength + balance, and trunk strength.

✅ Hip mobility to support movement quality, positioning, and durability.

#basketballtraining
#offseasontraining
#strengthandconditioning
#basketballperformance
#athleticdevelopment

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Off-season Basketball Training Low Day Workout | Phase 1 🏀

Our middle session focuses on low-impact reactive hip movement, hip mobility, trunk strength, and ankle isometrics to build resiliency. The goal is to provide enough training stress to drive progress while minimizing fatigue and emphasizing quality movement in areas basketball players and this team need more attention. Knee health is emphasized during our other two weekly sessions.

#basketballstrengthandconditioning
#highschoolbasketball
#basketballstrengthtraining
#athleterecovery
#teamtraining

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Base Plyo Hop for Unilateral Control 💥

One of my favorite early phase plyos to build unilateral control, reactivity, durability, and the ability to stay in a clean single-leg movement pathway.

#plyometricdevelopment #singlelegtraining #athleticmovement #teamperformancetraining
#highschoolathletetraining

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June Sports Camps Are Almost Here at Holy Cross Prep!

Looking for the perfect way to stay active, sharpen your skills, and have fun this summer? Join us for our June 2026 Lancer Sports Camps, designed for students in grades 6 - 9 (varies by camp)! Whether you’re stepping onto the field, court, diamond, or mat, there’s something for every athlete.

🔥 JUNE CAMP LINEUP:
⚾ Baseball Camp | June 22–24
🥎 Girls Softball Camp | June 22–25
📣 Cheerleading Camp | June 23–24
🏈 Football Middle School Combine | June 27
🏀 Boys & Girls Basketball Camp | June 29–July 2

✅ Learn from experienced Holy Cross Prep coaches
✅ Build skills, confidence, and teamwork
✅ Meet new friends and compete in a positive environment
✅ Open to middle school students looking to elevate their game this summer

📲 Learn more and register at HCPREP.ORG ! 🔗 LINK IN BIO.

#SummerCamps #HolyCrossPrep #CROSS #HCPrepLancers #SportsCamps

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Final players of the game for Day 1 of Jersey Live! #NJBCA #JerseyLive

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7pm Players of the Game! #NJBCA #JerseyLive

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This summer, it’s time to get better.

Join the coaches and players of Holy Cross Prep Academy Basketball for 4 days of skill development, competition, teaching, and energy.

Whether you’re looking to improve your shooting, ball handling, confidence, or basketball IQ, Camp Holy Cross is built to help players grow on and off the court. Open to boys & girls entering 6th through 9th grade!

🏆Competitive and positive environment
✔️Learn from experienced high school coaches and players
📈Build confidence and elevate your game
🎟️Spots are limited. Register at HCPREP.ORG

#CampHolyCross #HolyCrossBasketball #SouthJerseyBasketball #BasketballCamp #PlayerDevelopment

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