TrainersEye · Session of the Day · Basketball · #104

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

Unilateral running takeoff, positive shin angle, blow-by acceleration off the catch · Stage · In-Season Court Sharpener

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	Thoracic Rotationadductors long and strong — zero sharp pinch allowed	8 + 8
2	Cat-Cowsteady breathing rhythm	2 × 10
3	Inchwormfirst 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	Mirror Slide Drill — stay in frontcloseout: sprint, chop the feet, high hand — brake in balance	3 × 8 s
2	Cariocaslide low — chest up, feet never click together	3 × 8 s
3	Lateral Boundland 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	Step-Uprun 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	Fast Feetfirst step: positive shin, push the floor BACK	3 × 10 m

Progression: In-season rule: legs belong to the games — 2 crisp strength sets, low-dose elasticity, groin/ankle care daily. 48 h between heavy lower work and tip-off.

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

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1	Front Squatknees NEVER cave — push the floor apart on every landing	2 × 4 crisp	kg
2	Romanian Deadliftpenultimate step long, plant low — then POP	3 × 6	kg
3	Eccentric Calf Lowering — slow 4 stendons load slow — 3-s lowering, zero bounce	3 × 10 slow
4	Pallof Pressknees 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	Hip Flexor Stretchsteady 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.