Josie Bulman Fitness

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16/09/2026

If I could only pick 5 exercises to improve defensive speed, it would be these 5 🏀⚡️

✅ Slider Cossacks
Building strength + control through the frontal plane while also developing hip + adductor mobility.

✅ Lateral lunge to sn**ch
Developing lateral force production while challenging whole-body control.

✅ Triple lateral bound — resisted + assisted
Resisted ➡️ overload lateral force production.
Assisted ➡️ increase movement velocity while challenging your ability to decelerate + control the landing.

No VertiMax ? Resistance bands work too! I’d probably reduce these down to single bounds rather than triples 👏

✅ Lateral hops to plate
Developing ankle stiffness, reactivity + quick ground contacts.

✅ Pallof press w/ step
Training trunk control while moving laterally.

Are these the ONLY exercises you can use to improve defensive speed? Absolutely not 😂 But they target some of the key physical qualities we need defensively and are exercises I constantly come back to.

📲 SAVE this video and sprinkle a few of these into your training week!

Want the programming done for you? 🏀 My Basketball Performance Membership gives you access to structured basketball-specific strength + conditioning programming. Hit the link in my bio to get started 🔗

14/09/2026

Achilles pain is super common in basketball 🏀 Your Achilles needs to tolerate high loads, absorb force and act like a spring — so it needs to be trained for it.

Here’s how I like to build Achilles capacity 👇🏽

✅ 1. Isometrics
Great for building baseline tendon capacity and managing symptoms.
Bent knee = more soleus
Straight leg = more gastroc

✅ 2. Heavy, slow calf raises
Build strength and tendon capacity to better tolerate the forces of running, jumping and landing.

✅ 3. Plyometrics
Once you’ve built strength, add reactive work to prepare the Achilles for the fast stretch-shortening demands of basketball ⚡️

📌 Key principles:
✔️ Progress load gradually
✔️ Train bent + straight knee variations
✔️ Build from isometrics → heavy loading → plyos
✔️ Monitor pain and next-morning stiffness

📲 SAVE this for your training!

Want structured accessory programming? Check out my Basketball Performance Membership via the link in my bio 🔗

07/09/2026

Having great stability and body control is important for basketball athletes because it helps you produce force efficiently, absorb contact, change direction effectively, and stay balanced in chaotic game situations 🔥⚡️

It also plays a huge role in injury prevention - helping athletes better control positions during play 🏀

This video is a compilation of exercises that I’ve been using in both my own programming and my clients’ programming to help improve total body control and stability on the court 💪🏽

📍 This is not a workout - it’s a collection of drills you can take inspiration from and plug into your own programming.

📲 SAVE this video and try 1–2 in your next session 🙌🏽

If you want structured basketball-specific performance training, my Basketball Performance Membership has full gym + home + in-season + off-season programs, plus targeted accessory work to improve athleticism, movement quality, and resilience 🏀🔥

🔗 7-day free trial via the link in my bio.

Need something more individualised? I also offer personalised programming + coaching options tailored to your goals, schedule, and playing demands 📈

01/09/2026

A basketball full-body workout I’m currently using in my own training split 🏀🔥

A1. Sled Sprint — 3 × 10m
A2. Triple SL Broad Jump — 3 × 1 ES
60+ sec rest between efforts

B1. SL Low Box Step-Up — 3 × 5 ES
B2. SL Jump onto Step — 3 × 3 ES

C1. Long-Lever Hamstring Bridge — 3 × 12 ES
C2. Cable Pulldown — 3 × 12
Normally I’d sub these for pull-ups, but my finger isn’t quite ready for that yet 🥲

D1. DB Slider Cossack — 3 × 6 ES
D2. Half-Kneeling Cable Press — 3 × 8 ES

E1. Calf Raise — 3 × 10s iso + 20 reps
E2. Pogos — 3 × 20

F1. Cable Bicycle Crunch — 3 × 12 ES

This session covers a good mix of speed, power and full-body strength, while also building the lower-leg capacity and trunk control needed for basketball — helping you move faster, jump more explosively and better handle the demands of the game 🏀🔥

📲 SAVE this workout for your next full-body gym session and give it a go! If you’re a basketball player looking to get stronger, faster and more explosive on court, add this one to your training rotation.

Tired of second guessing what you should be doing in the gym? My Basketball Performance Membership gives you access to structured S&C programs designed specifically for basketball players 🏀

🔗 Hit the link in my bio to start your 7-day free trial!

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