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.
1. Wall Squat Heel Raise
-Get positioned into a wall squat against a wall - feet shoulder width apart, toes pointing forward.
-Make sure your back is flat against the wall at all times
-Slowly lower yourself into a wall squat - try to lower yourself so your thighs are parallel to the floor
-Slowly raise your heels - you will feel the muscles working in your calves to keep yourself upright
-Be in control as your raise your heels up and down
-Repeat 3 SETS OF 10
2. Creeper March
-Standing tall, slowly bend both your knees slightly
-Keeping your knees bent, raise your heels off the ground
-Walk across the room/court , maintaining this position
-You should feel the muscles in your calves working to keep yourself upright
-The weight should be on the balls of your feet
-Repeat 5-6 lengths of your room , or 3 sets of 20 steps
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.