Built for guards, wings & hoopers who actually play games.
Jump higher.
Move faster.
Stay on the floor.
Evidence-based strength, speed and mobility programs you can plug straight into your week – without trashing your joints.
How HoopLab fits your week
- Templates that sync with team practice & game days
- Balance between strength, plyos and recovery
- Built-in mobility so knees, hips and ankles keep up
Start by picking the block that matches your phase: off-season, pre-season or in-season.
Our programs
Three clear lanes. Choose the one that matches your season.
Explosive Vertical
Structured jump block mixing strength, plyometrics and isometrics to build approach and standing vertical without overloading your knees.
- Lower body strength & posterior chain
- Low–medium volume jump progressions
- Mobility work for hips, ankles & groin
Speed & Agility
Acceleration, deceleration and change-of-direction work built around basketball-specific patterns and game pacing.
- Short sprints & COD drills
- Footwork, ladders and first-step work
- Integrated mobility so you stay loose
In-Season Maintenance
Low-fatigue sessions to keep strength, pop and mobility while you’re juggling practices, travel and games.
- Strength maintenance (not maxing out)
- Carefully dosed jumps & speed work
- Non-negotiable mobility & prehab
Drill Library Preview
A small sample of the strength, plyo and shooting drills you’ll find inside the library.
Squats
Back or front squats to build raw lower-body strength and the base for vertical jump work.
Approach Jumps
2–3 step approach jumps with controlled landings – teaching timing, rhythm and safe force absorption.
Free Throws
Structured free-throw routine for consistency under fatigue and pressure – not just casual reps.
Ready to structure your week?
Pick a program, grab a few key drills from the library and load everything into the planner.
Open Weekly Planner