Two of the top basketball minds in the world, Devin Williams & Ryan Razooky take you through custom-curated training each month. Experience a high level of learning that improves your game on and off the court.
The Academy by In The Lab brings together all of our trainers professional basketball training knowledge into one app. Inside the app, you’ll be able to access training videos and programs that will help you step up your game both on the court and off it. With step-by-step training from Devin & Ryan and exclusive never-before-seen content, this app is going to help you get off the bench and become the go-to player on your team.
With new content releasing every month, the Academy supplies you with an endless supply of knowledge, workouts, and tips to improve your game.
Master the beginner exercises FIRST before attempting these.
Do each of these exercises, 3 sets of 10.
1. Toe Spreading Standing
-Make sure your heels are on the ground the entire time
-Spread your toes a part from each other as far as you can.
2. Double Leg Woodpecker
-This is a CONTROL exercise, you should feel your calf, ankle and feet working hard to return your body to the starting position
-Shift the weight forwards onto the balls of your feet, until the point where you think you might lose balance, but are still in control.
-Stand as tall as you can, do NOT hinge from your hips
3. Standing Arch Lifts
- Engage your entire leg, you'll feel everything rotating outwards
-Do NOT grip or curl your toes
-You will also feel the outside of your thighs and hips to help this motion
-This exercise may be new to you, so don't be alarmed if your feet get sore. Be patient and remember, this is a SMALL movement only!
Wall Pogos - 3 Sets of 30 Seconds each set. Focus on staying on the ball of the foot.
Split Squats - 3 sets of 8 reps. Focus on putting the weight on the lead (front leg).
Ham Walks - 3 sets of 6 reps. Remember, take 4 small steps forward and 4 small steps back. That’s equivalent to 1 rep.
Countermovement Jump - 3 Sets of 5 reps each set. Reset after each rep to make sure you get quality reps in for each jump.
Bulgarian Split Squats - 3 sets of 8 reps each leg. Focus on putting the weight on the lead (front leg).
Bench Hip Isometric - 3 sets of 30 seconds. If two legs are too easy,...