During these uncertain times, we at BSN SPORTS understand your usual offseason process has been affected.

Because of this, we want you to know we’re here to help any way that we can.

Although I can’t fully relate to our unprecedented stuck-at-home situation, I’ve encountered many obstacles where we needed to adapt and change our in-season or offseason speed, strength and conditioning programs – whether it was when I was a strength and conditioning director for the University of Wisconsin athletics, or when I was working in the NBA with the Mavericks and Grizzlies as a speed and strength coach.

During those times, we recommended various exercises and workouts that athletes can do on their own from home, including the jump rope and ladder drills above. Here are some additional examples:

1. Upper-Body Exercises

  • Pushups
    • Try different hand positions to work different muscles; the closer your hands are, the more your triceps activate
  • Dips
    • Use a couch or chair
    • Avoid going too low if you experience shoulder pain or have had previous shoulder issues
  • Curls
    • Use dumbbells if possible
    • If you don’t have dumbbells, use a gallon of milk, backpacks or suitcases

2. Lower-Body Exercises

  • Squats
    • Get to at least 90 degrees! (see demo video below)
  • Wall Sits
    • Go anywhere from one minute to five minutes…challenge yourself!
  • Plyo Lunges
    • Jump as you switch legs
  • Jump Squats
    • Explode up!
  • Calf Raises
    • Hold it at the top!

3. Core/Ab Exercises

  • Plank/Bridge
    • Keep your back flat! Try anywhere from one to five minutes
  • Side Plank/Bridge
    • Try 30 seconds to one minute per side
  • Crunches

4. Cardio Exercises

  • Long-Distance Running
  • Sprints
  • Jumping Jacks
  • Burpees
  • Mountain Climbers

Sample Workouts

1. ABC Circuit

Create a list similar to the picture below, where each letter is associated with an exercise from above.

Each person has to complete their full name!

2. Jump Rope Circuit

Here’s a great workout with a variety of lower body and cardio exercises.

If you don’t have a jump rope, consider alternatives such as burpees, jumping jacks, or jogging in place. If you’re interested in purchasing a jump rope, we have multiple options here:

  • Jump Rope x 30 seconds
  • Split jumps x 30 seconds
    • Rest 30 seconds
  • High-knee jump rope x 30 seconds
  • Body squats x 30 seconds
    • Rest 30 seconds
  • Jump rope x 30 seconds
  • Pushups x 30 seconds
    • Rest x 30 seconds
  • Jump rope (side to side) x 30 seconds
  • Side lunge x (work each way) x 30 seconds
    • Rest x 30 seconds
  • Jump rope x 30 seconds
  • Lunge x 30 seconds (alternate legs)
    • Rest 30 seconds
  • Jump rope 30 seconds
  • Squat jumps x 30 seconds
    • Rest 5 minutes repeat

NOTE: Challenge yourself, but rest when needed.

3. Additional Workouts

Everyone is different, so feel free to get creative with your overall at-home workout plans.

For a full-body workout, you can combine the four sections above into a similar circuit I suggested doing with the jump rope, and choose from the following:

  • 1-2 exercises from Section 1 (Upper Body)
  • 1-2 exercises from Section 2 (Lower Body)
  • 1 exercise from Section 3 (Core/Abs)
  • 1 exercise from Section 4 (Cardio)

If you want to focus on one area, whether it’s upper, lower or cardio, you can try multiple exercises from one section. Either way, be creative!

Sport-Specific Workouts

Over the next week, we will be sharing sample workouts from several of our Brand Ambassadors, such as Olympic medalist swimmers, professional volleyball players, NBA player development coaches and more. Keep an eye out!

Coaching Clinics & Virtual Webinars

BSN SPORTS Coaching Clinics are coaching education events hosted around the country, offered 100% free of charge.

Now, they’re also digitally accessible via virtual webinars.

We have a team of Brand Ambassadors that are former gold-medalist Olympians, All-Americans, and former professional players and coaches that have developed content to help you take your program to the next level.

We’re offering FREE access to upcoming live virtual webinars with question-and-answer segments, as well as previously recorded webinars:

Upcoming Webinars

  • Basketball: Player Development by Position
    • Wednesday, April 1st at 1 p.m. CST, more details and RSVP here
    • Led by former NBA player development coach Mike Procopio, who also coached Kobe Bryant
  • How to Train Your Athletes for Speed, Strength and Agility
  • Fundamentals of Swimming & Diving
  • Softball: Coaching Tune-Ups to Propel On & Off the Field Success
  • Track & Field: How to Train Your Athletes for the 100M and 200M

Previously Recorded

  • Volleyball Practice Planning & Player Development
  • Women’s Sports Coaching Content
    • Establishing Team Chemistry
    • Gaining That Competitive Edge
    • Building Player Confidence
    • Access here

Learn more about BSN SPORTS webinars here.