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GAME TIME: Preparing for BAM Jam

Entry One: 
Bam Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health 
If you have not been exercising you should check with a physician before starting your 
program. Build your fitness so you can keep up with the game. 
Are you ready to: 
  • Improve your acceleration and speed around the court.
  • Improve your range of shots and passes.
  • Improve your explosive power - in particular your vertical jump.
Basketball is about quick bursts of speed. You can improve your ability to move the ball, and 
to adjust quickly between offensive posture and defensive posture. We start today with a few 
strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and 
build as you get into better shape. Allow 30-60 second rest between exercises. 
  • Body Weight Circuit  2 x :45 sec each
  • Basketball Push-ups (Both hands on the ball)
  • Mountain Climbers
  • Push-ups
  • Wall Sits
  • Bench Dips
  • Side Lunge
  • Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up) 
  • Burpees
  • Lunges
  • Squat Jumps
Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for 
the Idaho Stampede 

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