Intermediate Difficulty

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Intermediate Difficulty

Coach Kozak’s basketball workouts to jump higher are just what you’re looking for. HASfit’s jumping exercises are scientifically designed for dunk training. The basketball workout is great for both men and women.

Jump Training instructions: Complete each set with a 45 second rest period in between.
Jump Shrug from Floor 4 x 8
Scissor Jumps 4 x 16
Knee Tucks 4 x 12
Pogo Jumps 3 x 15
Depth Jumps 3 x 15
Altitude Landings 3 x 15 (5 at 1/4 squat landing, 5 at 1/2 squat, and 5 at full squat)

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Advanced Difficulty

Here’s a weight training workout for strength and power. This free weight routine can be used by both men and women to increase performance. The free weight exercises either require access to a gym or a barbell.

Weight Training Instructions: Complete each set with 60 seconds rest in between sets.
Barbell Sumo Deadlift 1 x 8, 5 x 5
Barbell Push Jerk 1 x 8, 5 x 5
Dumbbell One Arm Snatch 1 x 8, 5 x 5 each arm
Bulgarian Split Squat 1 x 8, 5 x 5 each leg
Fallout Push Up 1 x 8, 5 x 5

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Intermediate Difficulty

If you’re looking for a competitive edge, then try Coach Kozak’s agility training for quickness workout. HASfit’s agility exercises are great for both men and women. The quickness training routine will improve performance in any field or court sports.

Performance Workout Instructions: Complete 4 rounds of each exercise as fast as possible
Ladder: Snake Drill 4 x 3 Down and Back
180 Twists 4 x 16
Ladder: Crossover Shuffle 4 x 3 Down and Back
Lateral Broad Jumps 4 x 8
Ladder: Reverse Crossover Shuffle 4 x 3 Down and Back
Around the World 4 x 15 seconds each way
Ladder: Lateral Shuffle 4 x 3 Down and Back

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Advanced Difficulty

Looking for how to jump higher? This plyometric workout will give you the power and explosion needed to get vertical. HASfit’s vertical jump training can be done in the gym or at home with minimal equipment. The plyometrics exercises will improve performance in all sports where vertical leap is important including basketball and volleyball.

Workout Instructions: Complete each exercise with a 45 second rest period in between sets.
Jump Shrug from Floor 4 x 8
Medicine Ball Swing + Jump 3 x 15
Knee Tucks 4 x 12
Scissor Jumps 4 x 12
Lateral Hurdle Jumps 4 x 16
Pogo Jumps 3 x 20
Altitude Landings 3 x 5 x 3 levels (low, medium, high)
Depth Jumps 3 x 12

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Advanced Difficulty

Gain strength and power with Coach Kozak’s football training in the gym. This total body routine uses both olympic and powerlifting exercises.

Football Workouts Instructions: Complete each set with 45 seconds rest in between.
Jump Shrug from floor 1 x 8, 1 x 6, 4 x 4
Barbell Clean and Jerk from hang 1 x 8, 1 x 6, 4 x 4
Bench Rack Lockouts 5 x 5
Bulgarian Split Squat with Dumbbells 4 x 8 each leg
Lat Bar Face Pulls 3 x 12
Iso Dip Running Mans 3 x 30 seconds

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Advanced Difficulty

Build power and explosiveness with this dynamic plyometrics workout. HASfit’s plyometric exercises and plyometric training is great for both men and women.

Plyometric Drills Instructions: Complete 5 Rounds of each exercise with a 30 seconds rest in between each set.
Broad Jump + 2 Reverse Jumps x 12
Dumbbell Power Shrug + Jump x 12
High Plank Butt Kicks x 12
Burpee + Mountain Climbers x 12
Smurf Jacks x 12
Total Body Ballistic Push Up x 12

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Intermediate Difficulty

This functional fitness routine in the gym works your body the way it is worked in real life. Functional training workouts are great for both men and women.

Functional Exercises Instructions: Complete 4 rounds of each exercise with a 15 second rest in between each set.
One Leg Stiff Leg Deadlift + Reverse Dumbbell Fly x 16
Walkout Push Up x 12
Dumbbell Upright Row + Step Behind Lunge x 12
Kettlebell Alternating Swing + Catch x 16
45 Degree Double Leg Extension x 30 seconds
High Plank Kick Throughs x 30 seconds

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Intermediate Difficulty

Coach Kozak’s soccer agility workouts will improve quickness and conditioning. HASfit’s soccer workouts are great for both males and females. The soccer speed training routine is designed for athletes ages 10 and up.

Soccer Workout Instructions: Complete 4 rounds of each exercise. Take a 60 second rest in between each round.
Ladder Drill: Skiers – Down and Back x 3
Star Jumps x 12
High Plank Triangle Jumps x 12
Ladder Drill: Step in – Step Out – Down and Back x 3
Ladder Drill: Crossover Shuffle – Down and Back x 3
Knee Tucks x 12
Lateral 1,2,3 x 30 seconds
Ladder Drill: Lateral Plank Walks – Down and Back x 1

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Intermediate Difficulty

Follow Coach Kozak’s baseball training and softball training workout for power. The baseball workouts and softball workouts are great for both men and women.

Baseball Exercises and Softball Exercises Instructions: Complete each exercise with a 30 seconds rest in between each set.
Dumbbell Horizontal Swing 3 x 8 each way
High Pull from the Floor 4 x 8
Scissor Jumps 4 x 12
Stability Ball Push Up 4 x 15
Medicine Ball Posterior Swing + Jump 4 x 12
Band Pull Apart 3 x 15
Lateral Broad Jump 3 x 15

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