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The Pro Lane

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🏀 We help players transfer their training into Game Day Results™️
📱DM “RESULTS”
@prolanedrew @keithkahlfeldt @rileydonohue_

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The season gets busy. Your development still needs a place.

Meet TPL 6: six training credits per month. Use them for three small group skills + three performance sessions, three SOLO sessions, or a mix that fits your schedule.

Purposeful work to help you stay sharp, strong, and ready to contribute. DM “TPL 6” and we’ll help fit it into your season.

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Your training shouldn’t disappear when games pile up—but it can’t ignore your schedule either.

Keep the qualities that make you strong and explosive. Adjust the amount of work around the demands of the week.

That’s the difference between following workouts and following a plan.

Save this for the season.

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Five minutes. One medicine ball. 100 purposeful reps.

Endless Possibilities

This Med Ball 100 moves the hips, spine, shoulders and trunk while raising your body temperature for the work ahead.

Move continuously. Control each position. Finish ready to train.

Save this and try it before your next lift or court session.

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Want to stay on the court? Start with sleep.

Researchers monitored 19 Division I men’s basketball players across two seasons, tracking sleep, training load, soreness, fatigue, stress and mood.

The main finding:

Longer sleep was associated with lower odds of in-season injury—even after accounting for training load and how the players felt.

Sleep can’t prevent every injury. Basketball includes contact, awkward landings and situations outside an athlete’s control.

But sleep remains one of the most important recovery habits athletes can control.

Before buying another recovery tool or adding another workout:

Get to bed earlier.
Build a consistent schedule.
Protect your sleep during heavy weeks.
Pay attention when poor sleep and soreness occur together.

The best ability is availability.

Source: Watson A, Johnson M, Sanfilippo J. Decreased Sleep Is an Independent Predictor of In-Season Injury in Male Collegiate Basketball Players. Orthopaedic Journal of Sports Medicine, 2020. DOI: 10.1177/2325967120964481.

#BasketballTraining #BasketballRecovery #SleepForAthletes #AthleteDevelopment #injuryreduction

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Most basketball players enter the season at their strongest—and slowly lose it as the games pile up.
THIS PROGRAM was built to change that.
This 18-week basketball performance system adjusts your training around your games, playing time and readiness.

🏀 Game-day preparation ⚡ Strength and power training 🧘 Game Day +1 recovery 🏋️ Training options for every game schedule 🦵 Mobility and body care 🏃 Optional conditioning for athletes who need it

No rigid Monday–Friday schedule. No exhausting workouts before games. No guessing what to do.
Maintain your strength. Keep your explosiveness. Finish the season strong.

DM “In Season” for early access and more info. 🟡⚫

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Basketball-specific upper-body training doesn’t need to imitate basketball.

It should build the strength to handle contact, control positions, transfer force and keep the shoulders prepared for a long season.

This is one example of how we organize an upper-body day for basketball players.

Save it for your next lift.

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One month in. Already raising the bar.

Reese’s first month of training and tracking:
↑ 10% jump height
↑ 7.4% mRSI
↑ 9.9% average braking force

Early progress worth celebrating—and a foundation to keep building on.

📍 The Pro Lane

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Open up your hips. Build strength through the range.

This series works hip rotation, extension and control—because getting into a position is only part of it. You need strength there, too.

Save this for your next hip session. Move with control and work through the range you can own.

COMMENT OR DM
HIPS
FOR THE FULL ROUTINE WITH SETS AND REPS

#hipmobility #hips #hoopersofig

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Jump far. Get off the floor quick. Throw with intent. Build strength.

Here’s the series:
▪️ Broad jump → quick-contact hurdle jump
▪️ Med ball overhead throw
▪️ Trap bar deadlift as the main strength lift

Keep the explosive reps sharp. Choose a hurdle height you can clear with a quick rebound, and rest enough to keep your output high.

Save this for your next lift. Bring a teammate.

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Traditional movement prep can get your body warm—but basketball also requires you to see, process and react.

A simple tennis-ball drop game adds attention, reaction speed and intent before the main work begins.

Prepare the body. Prime the nervous system. Then train.

#warmup #prepwork #athlète #hoopers

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MADNESS IN THE MIDWEST IS BACK.

Last year, 232 teams brought it to Appleton. This year, Madness in the Midwest returns as a marquee event on the 2027 Prep Hoops Circuit.

April 16–18 · Appleton, WI
Secure your spot: prephoops.com/circuit

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The season will ask more of you. Make sure your preparation does too.

Preseason is an opportunity to raise your standard—with a clear plan, purposeful work and coaching that pays attention.

At The Pro Lane, we take your development personally. We challenge you, explain the purpose behind the work and track how you respond.

You bring the commitment. We bring the coaching and a plan built around you.

Show up with a purpose. Enter the season prepared.

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