Blue Streak Sports Training

Basketball: Overview

lacrosseWhether it's jumping higher to grab a rebound or sprinting down the court on a breakaway, every basketball player knows that the strongest, fastest, and most skilled players are the toughest to beat. BlueStreak and the Athletic Republic Protocols will help take your game to the next level by improving strength, quickness, power and mental toughness, giving you measurable results from the BlueStreak program.

Now you can train like a pro. Our Acceleration Program will increase your strength, speed and agility – all critical for being at the top of your game. This program is ideal for the serious athlete intent on gaining an edge in every aspect of the game. Middle school, high school, collegiate and professional athletes seeking the most intense preparation for their fall basketball season should consider our program.

We also offer an in-season Flex program, for those athletes looking to keep the edge throughout their season.

Middle, high school, collegiate and professional athletes seeking the most intense preparation for their fall basketball season should consider our programs. Our variety of training options allows for both intense group training and private training programs to develop and maintain your athletic edge.

Below is a detailed overview of our basketball-based programs:


  • Improve running biomechanics
  • Increase explosive power
  • Increase stride length/stride frequency
  • Increase maximum sprint speed
  • Increase anaerobic tolerance
  • Improve foot speed/agility
  • Improve eye-hand coordination
  • Enhance posture/body positioning
  • Improve overall strength to reduce the risk of joint and tendon injuries

Components of Basketball Training

  • Dynamic Warm-up/Cool-down
  • Speed Training
  • Strength Training
  • Cardiovascular/Endurance Training
  • Plyometric Training
  • Flexibility, Dynamic Balance and Agility Training
  • Core Stabilization Training
Basketball Player

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

  • Players run on Athletic Republic Generation II Super Treadmills. The Super Treadmill can reach speeds of 28 miles per hour and an incline grade of 40 degrees.
  • Players are taught proper stride mechanics at high speeds. Stride efficiency and power make a faster, quicker player.
  • Players can also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis—something players cannot get on the court.

Strength Training

  • The basketball game of the past needed little strength training and more finesse; which is no longer the case. Today’s athletes are stronger and faster than ever before. A sound weight-training program promotes stability and strength as well as reduces the risk of injury.
  • Basketball players utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • Exercises are biomechanically specific to basketball skills including muscle movements used in jumping, shooting, passing and catching.

Cardiovascular/Endurance Training

  • Typically, the body takes anywhere from five to seven minutes to reach a comfortable cardiovascular output after the rise in heart rate. Because a basketball game can typically last an hour with high intensity sprints up and down the court in quick succession, the body works in both the anaerobic and aerobic modes throughout the game.
  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Athletic Republic Generation II Super Treadmills. By using the same energy systems and tactical movements utilized in a regulation basketball game, athletes become fitter and faster.
Basketball Player

Plyometric Training

  • Plyometric training is a very effective form of power training and is ideally suited to basketball. Basketball players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
  • Plyometric training combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.


  • Basketball-specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility prevents injuries in assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.

Dynamic Balance

  • Basketball players need great balance to fight for position on the court. Basketball players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball, and a variety of off-balance training aids.


  • In an average trip down the court, a basketball player may change directions 8-10 times. In order to improve agility skills, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed ladder.
  • Ground-based agility drills are conducted on our indoor Field Turf, track, and wood court.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities. Core muscles support every twisting, turning, jumping, and lateral movement; additionally, they are essential in posture, balance, and stabilization.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.

Skill Development

  • Skills development will focus on the three fundamental areas of shooting, passing, and ball handling.