Home / Programs / Basketball Post-Season Restore
Basketball Post-Season Restore
Basketball Post-Season Restore is a beginner basketball program that runs 4 weeks at 3 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 4-week, three-day program for the weeks after the last game: single-leg strength at moderate loads, single-leg balance holds for the ankles in every session, and hip and ankle mobility. No jumping in weeks 1 and 2; weeks 3 and 4 add two low, stuck landing drills. Nothing near failure. Pain just below the kneecap that has lasted through the season is a reason to see a physiotherapist or sports doctor before the off-season starts.
At a glance
| Discipline | Basketball |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 3 per week |
| Equipment | Dumbbells + Trap Bar + Cable + Box |
| Season phase | Post-season |
| Loading | RPE targets on the lifts, with jumps and landings counted in ground contacts. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. The 4 weeks are grouped into 2 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Original source
Ægir Iron's template is built from these sources. Under each one is what the template takes from it.
- McGuine TA, Keene JS (2006). The effect of a balance training program on the risk of ankle sprains in high school athletes. Am J Sports Med. 2006;34(7):1103-1111.The Single Leg Balance row in every basketball program: a balance program cut ankle sprains about in half in high school basketball and soccer players
- Emery CA, Rose MS, McAllister JR, Meeuwisse WH (2007). A prevention strategy to reduce the incidence of injury in high school basketball: a cluster randomized controlled trial. Clin J Sport Med. 2007;17(1):17-24.A basketball warm-up plus home wobble-board training cut acute injuries in players 12-18, the second reason for the balance row
- Hupperets MD, Verhagen EA, van Mechelen W (2009). Effect of unsupervised home based proprioceptive training on recurrences of ankle sprain: randomised controlled trial. BMJ. 2009;339:b2684.After an ankle sprain, 8 weeks of home balance training cut the re-sprain rate by about a third, so Basketball Post-Season Restore tells a player who sprained an ankle to do the balance holds on off days too
Start Basketball Post-Season Restore
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Basketball Post-Season Restore from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.