TrainersEye · Session of the Day · Basketball · #020

Basketball One-Foot Takeoff & First-Step Blow-By

Unilateral running takeoff, positive shin angle, blow-by acceleration off the catch · Stage · Landing Foundation (mechanics first)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Ankle, groin & hip priming · 6-8 min

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1	Clamshelladductors long and strong — zero sharp pinch allowed	8 + 8
2	Ankle Dorsiflexionsteady breathing rhythm	2 × 10
3	Thoracic Rotationfirst step: positive shin, push the floor BACK	2 × 10

Phase 2 · Closeouts, Slides & Deceleration8-10 min · react to the call · brake low, recover 180°

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1	Shuttle Runcloseout: sprint, chop the feet, high hand — brake in balance	4 × 8 s
2	Agility Ladder — Quick Feetslide low — chest up, feet never click together	4 × 8 s
3	Broad Jumpland silent and STICK 2 s — knees over toes, hips back	4 × 3/side

Phase 3 · Vertical & Court Ballistics10-12 min · 100% intent, low counts · every landing stuck 2 s

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1	Lateral Boundrun through the takeoff — knee drives to the rim	4 × 3/side
2	Hurdle Hopland silent and STICK 2 s — knees over toes, hips back	3 × 4/side
3	Sprintfirst step: positive shin, push the floor BACK	4 × 10 m

Progression: Landing rule: every jump earns its landing — silent, knees over toes, hips back, stick 2 s. Film landings weekly; a caving knee is a failed rep no matter the height.

Phase 4 · Court Strength & Knee/Groin Armor16-20 min · unilateral bias + tendon eccentrics · rest 2 min

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1	Trap Bar Deadliftknees NEVER cave — push the floor apart on every landing	3 × 6/side	kg
2	Good Morningpenultimate step long, plant low — then POP	3 × 6	kg
3	Nordic Curltendons load slow — 3-s lowering, zero bounce	3 × 10 slow
4	Ab Wheel Rolloutknees NEVER cave — push the floor apart on every landing	2 × 8/side

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

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1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Child's Posesteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Jumpers earn landings — silent stick every rep, knees never cave, tendons loaded slow; stop at any patellar or groin pinch. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.