Functional Athletic Flow
Functional Athletic Flow builds strength, mobility, and coordination for basketball players. Improve movement efficiency, balance, and athletic control to perform fluidly and powerfully on the court.
Coach
CURVA
Focus
General
Length
5 weeks
Workout
60 min
Price
Free
About this plan
Program Type: General Training
Length: 6 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program complements basketball practices and games, ensuring players become more fluid, reactive, and resilient without sacrificing recovery.
About the Plan
Functional Athletic Flow is a 6-week program designed to help basketball players move better, perform stronger, and stay injury-free. The plan focuses on building functional strength, mobility, and coordination to enhance overall athletic movement and on-court performance.
Through dynamic strength training, mobility circuits, and functional movement drills, athletes will develop balance, joint stability, and control across all planes of motion. Emphasis is placed on improving body mechanics for jumping, cutting, and changing direction efficiently.
By the end of the program, players will move with greater power and precision - feeling more connected, coordinated, and athletic in every phase of play.
Plan Structure
Day 1
Lower Strength (Squat Focus)
Day 2
Power & Reactive (Cleans + Plyo)
Day 3
Rest Day (Rest)
Day 4
Hip/Hinge Strength & Durability (Deadlift Focus)
Day 5
Upper Power & Shoulder Resilience
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Squat Focus)
Day 2
Power & Reactive (Cleans + Plyo)
Day 3
Rest Day (Rest)
Day 4
Hip/Hinge Strength & Durability (Deadlift Focus)
Day 5
Upper Power & Shoulder Resilience
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Squat Focus)
Day 2
Power & Reactive (Cleans + Plyo)
Day 3
Rest Day (Rest)
Day 4
Hip/Hinge Strength & Durability (Deadlift Focus)
Day 5
Upper Power & Shoulder Resilience
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Squat Focus)
Day 2
Power & Reactive (Cleans + Plyo)
Day 3
Rest Day (Rest)
Day 4
Hip/Hinge Strength & Durability (Deadlift Focus)
Day 5
Upper Power & Shoulder Resilience
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Squat Focus)
Day 2
Power & Reactive (Cleans + Plyo)
Day 3
Rest Day (Rest)
Day 4
Hip/Hinge Strength & Durability (Deadlift Focus)
Day 5
Upper Power & Shoulder Resilience
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Train smarter with CURVA
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