Safety & Terms

Not medical advice. Workouts here are general info, not personal medical or coaching advice.

Talk to a doctor before starting any exercise program. Stop immediately if you feel pain, dizziness, or shortness of breath.

Use at your own risk. You are responsible for your space, equipment, and how you train.

Minors. If you’re under 18, get parent/guardian and coach approval first.

Liability. To the fullest extent allowed by law, BAMBAM Built and its owners aren’t liable for injuries, losses, or damages from using this site.

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🏀 — Strength & Court Prep

4-week plan • repeat after week 4 • simple, safe, and fun ✨

Plan: 2–3 sessions each week (A, B, C). Tourney week? Do B + one of A/C.

📅Weekly Focus

💪Day A

45–55 min Strength + Landing

Warm-Up (10 min)

Power Prep

Strength

Landing / ACL Mini-Circuit

Cool-Down (5 min)

🛡️Coach Notes

Form first. Move with control. Land softly. Knees point over the middle of your feet. Hips go back when you bend. Stop if you feel sharp pain.

Gear: light dumbbells or a backpack, minibands, a small ball/med ball, cones, and a court. If you don’t have something, skip or swap.

⚠️ Heads up! This plan is general fitness info — not medical advice, not personalized coaching. Always check with a doctor or trusted adult before you start. 🩺 Stop right away if something hurts, you feel dizzy, or you’re having trouble breathing. 🛑 A parent, guardian, or coach should be nearby — especially for young athletes. By using this site you (and your parent/guardian) agree you understand the risks. BAMBAM Built and its owners aren’t responsible for injuries or damages. Full terms →