Hold The SpotThen Take More

You've got the training age for real reactive plyos. Depth jump: step off a low-moderate box, land soft, then explode straight up instantly — minimize ground contact. Full rest between reps; this is nervous-system work, not conditioning. Stop the moment you slow down.

Real load now — this is the bank you'll spend all season. RDL builds the posterior chain that drives your sprint and jump; split squats own the single-leg strength basketball actually uses. Coordinate the percentages with your strength coach.

Low effort, high focus — groove the release while the legs are spent, and bank free throws in pairs. Track the percentage.

Game-speed two-ball work, then live combos against an imaginary defender: hesitation, in-and-out, crossover chains. At your level the standard is doing it without looking and without slowing your feet.

This is a volume day — chase quality makes, not heaves. Mix catch-and-shoot, off-the-dribble pull-ups, and shots off movement. Track make % per category so you know what's real under fatigue.

Floaters, euros, off-one vs off-two, plus finishing through a pad or defender. Both hands, both sides. College defenders are bigger — train finishing while getting hit.

Pallof press, suitcase carries, single-leg RDL, planks. Joint armor — boring, and the reason you stay on the floor in March.

Short sprints (10–20 yd) for acceleration, then L-drill / pro-agility for sharp cuts. Full recovery — you want top speed, not tired reps.

Build the upper body that holds position and absorbs contact. Heavy but clean, 1–2 reps in reserve.

Blocks A–B: build an aerobic base with 20–25 min tempo work so you recover between sprints faster. Block C: switch to court-based intervals that look like a game. Don't skip the base — it's why you're still flying in the 2nd half.

Rep the decision tree off a ball screen: turn the corner, pull up, or hit the roller. The skill at your level isn't the move — it's reading the coverage and making the right one at speed. (See the position layer below for what to bias.)

Build up to full runs against real competition — ideally your teammates or a higher level. This is the lab where everything else gets tested. Sprint both ways; the runs double as your conditioning.

A different stimulus than Day 1 — lighter bilateral or front-loaded squat, hamstring-specific work (Nordics protect against the non-contact hamstring pulls that end seasons), and unilateral step-ups/lateral lunges.

Sprint-to-contest closeouts (sprint → chop steps → high hands, don't fly by), zig-zag slides, and getting over/under screens. Defense is how a D3 starter keeps minutes when the shot isn't falling.

End on game-shots with consequences: make-it-or-run, late-clock situations, FTs after sprints. Shoot tired and under a little pressure so it transfers.

In and out in ~30 minutes. Keep the bar heavy to hold strength, but only a couple of work sets each — minimal total volume. If legs feel dead two days from a game, drop to bodyweight/jumps or skip. Place it after practice or on the lighter practice day, never the day before a game.

Not a volume session — 20 minutes on the specific weakness the film/box score showed (left-hand finish, closeouts, turnovers off the dribble), plus 50 game-pace free throws. Quality and specificity, then get off your feet.

No lifting, no conditioning, no leg-heavy work the day before a game. Light shooting touch, mobility, and get to bed early. Fresh legs tomorrow are the whole point.

Easy bike/walk to flush the legs, full mobility, foam roll, and watch your film from last night — that's how you turn a game into improvement without adding fatigue. Optional very light shoot-around if you feel good.