Josie Bulman Fitness

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29/09/2026

A couple of exercises I’ve been playing around with using my VertiMax Raptor to help basketball players improve their ability to DECELERATE on the court 🛑🏀

Just to be clear - if you don’t have access to a VertiMax, that’s all good! You can do these with a resistance band or even with no resistance at all.

The ball is optional too. Throw it in there to make it a little more engaging for your athletes or ditch it - your call!

📲 SAVE this video and give these a go!

basketballstrengthandconditioning

25/09/2026

By no means an exhaustive list, but a small compilation of exercises I like to use in my programming to help improve single leg stability on court 🔥🏀

These exercises are great at challenging ankle proprioception, hip stability and core control (to name a few things!) ⚡️

The rotational drop SL RDLs and curtsy step ups are probably the two I find the most challenging!!

📲 SAVE this video and give some of them a go!

24/09/2026

A 5-minute ball handling workout that’s perfect as a quick warm-up before training or as a finisher when you want to get some extra touches in 🔥

📲 SAVE this workout and give it a go!

Complete 10 reps of each exercise — and make sure you hit BOTH sides where relevant! 🏀

basketballperformance

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 🔗

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