Tip of the Day 10/25/14 – Want strong legs? Want to be explosive? Start with Lunges

By Jay Ramos

Although their are countless leg workouts that can help you fortify your lower body, every athlete needs to consider if it is in the best interest of their sport.

For instance, it may be in the best interest of an offensive lineman to squat 400 pounds. That’s great. they need a strong foundation and don’t need to train for vertical or need to be built to be agile.

Are you a basketball player? You ideally want a strong lower body, but you want lean muscle to serve as a foundation for your athletic potential.

It’s why walking lunges are a great workout for basketball players. This versatile exercise promotes stability, strength and explosion at once! Unlike an isolated leg raise, for example, it targets a lot of muscles at once that you fire up on the court at once.

It forces your body to align and promotes coordination. In addition to promoting growth in most muscle groups on your leg, it doubles as a minor balance workout, which we all know is crucial for basketball players in a game where we do a lot of things off of one leg.

Lunges also provide hip stability, which can help your body control on the court.

It’s simply an overall awesome exercise that you can warm up with, or make a primary workout by holding some dumbells on your side, or even further, holding them over your head and doing overhead lunges to challenge your entire body.

*Teaching point: Keep your toes aligned with your knees, and do them slow enough where you get low and push off strongly into your next step.

Basketball Training, Explosion, Vertical Leap

Walking lunges can be performed as follows. Do them slowly and surely as you walk forward.

Let’s get to work.

Let’s get stronger.

Let’s become coordinated and stable, and as soon as we release ‘Speed, Agility, Quickness’ next month, you will have a foundation to use the same drills I use with my NBA and Division I athletes to get them faster on the basketball court.

Jay Ramos is a professional basketball trainer with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in 2014. Check out the preview at NLBTraining.com.

Tip of the Day 10/24/14: Want to get faster? Core comes first

By Jay Ramos

Being effective on the basketball court has as much to do with skills as it does with the condition of our body. When I’m speaking to one of my players, I never tell them I’m a skills trainer or a personal trainer alone. To me, the portion of performance enhancement training I incorporate is specifically designed to translate to the basketball court, and goes hand in hand with the skills we develop.

It’s why I want to offer some advice that will make sure our upcoming program ‘Speed, Agility, Quickness’ can be maximized and you can be the player with the explosive first step and lightning quick feet you will be if you commit to this process.

Guys, let’s talk about core work. Like balance training, it’s an underrated aspect of athleticism that basketball players often don’t focus on. Everyone wants to move fast and jump around, and we will soon, but let’s make sure we put you in a position where your body can respond to our explosive work the way it’s supposed to.

You see, the core is the center of gravity for the body. A weak core causes inefficient movement and can lead to predictable injury. Many people have strong movement muscles, but weak stabilization muscles, and this causes forces not to transfer properly. Meaning: You’er not as fast. You won’t jump as high.

I want to issue everyone a challenge here.

I want everyone to do these two exercises every day. They may seem simple, but follow through and you will feel them.

Two Leg Floor Bridge: Perform at least 20 of these a day. Do it slowly, and hold it for five seconds at it’s peak, before slowly coming down. If you are an advanced athlete, try bringing one leg off the ground and pointing it straight out.

basketball training, core training,

Two-Leg Floor Bridge

The Plank: Perform five stationary planks for roughly 30 seconds each to begin with. Add as you go, or start with less while you adjust. It’s important to give our hips this foundation.

Basketball Training, core training

Le’ Plank

In addition to this, I want you all to do at least 50 push ups a day, and at least 20 overhand and underhand pull-ups a day. Go for more each week.

Let me know your progress in our Facebook group here. Let’s get stronger. Let’s keep building into the athlete we want to be.

Jay Ramos is a professional basketball trainer with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in 2014. Check out the preview at NLBTraining.com.

Tip of the Day 10/23/14 – Balance matters in basketball

By Jay Ramos

The game of basketball is an artform as much as it is a sport.

The team game can look like an orchestrated performance in ball movement and beautiful offense, and the human body in synch can perform pretty moves in the post or off the dribble that display the delicate footwork of a ballet.

One of the absolute beauties of this game is footwork. At Next Level Basketball and in our upcoming ‘Speed, Agility, and Quickness’ program, I will give you insight into how I prepare my NBA players’ bodies for the game nearly as much as I teach and repeat the skills.

A key and often ignored ingredient than can unlock some sudden body control is balance training. You do so much off of one leg in basketball, you would think it be emphasized some more.

Know what else is cool? It serves as a light core stabilizer and helps prevent injury by providing dynamic joint stabilization.

Balance Training Miami Basketball

Pro Trainer Jay Ramos with an athlete working on balance and posture.

It helps stabilize your core because it forces your body to recruit muscles to align in the way they were meant to, without inbalances and hunches.

It supports joint stabilization, for instance, the hip adductors and gluteus medius are forced to stabilize the hip, which is crucial to have strong in the game of basketball.

In more simple words, your body will be more prepared for impact and your body control will advance itself! Think of the way Derrick Rose or Dwyane Wade keep their body under control in a tough finish in the lane and imagine that they probably have very good balance at more than a stable level.

My balance circuits vary depending on the level, but you can do a few exercises on your own after your warm up and it only takes a few minutes. I will always say you need to look for every slight advantage you can get, and this is one of them.

Want to start balance training? Try this: Begin by standing straight on one leg. DO NOT lean forward or backward, and keep your core in line. Try to stand without moving for 20 seconds. Once you can do that, begin moving the leg that is up behind you, as pictured above, while keeping your body straight, slightly bending your knee and not leaning forward. Hold for a second and repeat.

We will have more on balance going forward, and to see my introduction to basketball balance training as a preview into our ‘Speed, Agility and Quickness’ program in the making, visit NLBTraining.com for our free workout.

Jay Ramos is a professional basketball trainer with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in 2014. Check out the preview at NLBTraining.com.

Tip of the Day (10-22-14) – Benefits of jump roping for basketball players

By Jay Ramos
Jump ropes are a popular tool we have been introduced to as early as elementary school. It’s a cheap, familiar tool we can use anywhere. And that’s great. You know what else? It serves a basketball specific purpose and should be a part of every basketball players took box! Jump roping has obvious cardiovascular benefits and can be used as part of a circuit training workout to condition the body, and it can also be used as a part of a warm up routine. In addition, it works to develop crucial speed, agility and quickess (SAQ) components that translate to the basketball court. Here at Next Level Basketball, we are currently putting the finishing touches on our ‘SPEED, AGILITY AND QUICKNESS’ program, where I put together the same drills and framework my NBA clients do, and you better believe the jump rope is a part of how we warm up, every…single….session. You can too.

Scotty Hopson NBA Basketball Training Miami


NBA Guard Scotty Hopson warming up with the jump rope.


The jump rope develops coordination and rhythm, first of all. It also promotes agility in the sense that it forces an action within a small amount of time. It can even be considered a beginners plyometric as it develops bounce with your feet in a plantar flexed position (Bent downwards). Although there are some intriguing workouts and combinations that can be done on the jump rope, in this post i’ll give you insight on a warm up routine I use for all my high end players before we progress into our workout and after we motion stretch. My athletes will go through a 120 rep jump rope routine (Depending on the athlete, within 45 seconds, one minute, or more), where they begin with 30 single leg hops with one leg at a time, before doing 60 on both legs. The jump rope is an affordable, simple tool that every player can put to use. I like to focus on developing athletes while I develop basketball skills, and the jump rope is one thing I won’t do without that can help you today.

Jay Ramos is a professional basketball trainer with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in 2014. Check out the preview at NLBTraining.com.

Tip of the Day: Motion stretching

By Jay Ramos

Be honest. Do you usually stretch before your workout routine?

It’s very easy to overlook, and it’s in our nature to want to jump right into our workouts or games without properly going through a stretching circuit.

The fact is stretching, or flexibility training, helps avoid muscle imbalances and overuse injuries. The potential of your kinetic chain (How you are moving your body) is decreased by limited flexibility as well.

But not only is stretching important overall, how you stretch is just as important.

Before your workout, motion stretching is the way to go. These stretches use force production to take joints though a full range of motion, and double up as a good warm up! Such stretches include walking toes touches, lunges, and tube walking with a mini band.

Miami Basketball Training

Pro Trainer Jay Ramos with an athlete using a mini band to dynamically warm up.














Just a minor tip, but motion stretching before your workouts and games can give you a slight advantage, and every advantage counts!

Training Diary: Summer experience training NBA player Michael Beasley

By Jay Ramos

In my young career as a performance enhancement specialist and basketball skills trainer in Miami, I’ve been very fortunate to work with several top college and high school athletes in the area, as well as professional basketball players from the overseas ranks. All have had impressive strengths and have accomplished a lot.

But this summer (2014) I had an opportunity to work with the type of athlete who just doesn’t come around very often, Michael Beasley. The six-year NBA veteran was the second overall pick in the 2008 NBA Draft, and can literally do it all on the court. My goal and focus was to put Michael in positions on the court where he could be most efficient, and rediscover his efficiency in the post, where he wreaked havoc in the Big-10 at Kansas State University. As good as many of my athletes are, few have his combination of size and length to go along with his shooting touch and post acumen. He shot 39 percent from beyond the 3-point arc in 2013-14 with the Miami Heat and is a terror facing up opposing bigs 15 feet from the basket.

Any time I have an athlete for an extended period of time, the progression of SAQ Training (Speed, Agility, Quickness) meet my basketball specific circuits where a player can apply improved basketball athleticism to the court. Through a series of progressions, we figure out which particular moves we teach best fit the player, and repeat them. Despite Mike’s versatility, he was challenged with some new footwork and moves, but proved capable of picking them up fairly quickly. Specifically his face-up post game, his spin moves and counters out of that, and his touch on his fade away jumpers are unstoppable things.

Where his career takes him, it was a fun experience to work with Michael, and I look forward to applying that to the basketball training what we do at our Hollywood facility.

The ironic thing about all this is, although I’m the ‘teacher’ and trainer to these athletes, I feel like I learn just as much from them, whether it be picking up a move they inadvertently try off instincts, or gain insight from their experience, I know this newfound knowledge can help our South Florida basketball training client base.

Advanced Basketball Skills Clinics in Hollywood, FL!

Miami Basketball Trainer

Take your game to the next level with our weekly Hollywood, FL group basketball skills clinics- only $25 for 1.5 hours of work or $40 for 3- featuring Boynton Beach basketball trainer, Coach Brandon Harris and Miami basketball trainer, Coach Jay Ramos.

Bring a cold drink and expect the heat in our basketball facility at 3859 pembroke road, Hollywood, FL in between Broward and Dade county, 1 mile west of Pembroke & 95, across from the Racetrac gas station!

Call or text Coach Brandon at (561) 306-1682 with questions or to reserve your spot!


Film Study: Learning the Game – North Miami Basketball Training

Coach Jay and 6’5″ FIU guard and NBA Draft prospect Tymell Murphy have been in the lab not only working on the court, but preparing for the next level in the film room, a staple of what we do at Next Level Basketball Training in North Miami. In this example we go over the side pick-and-roll, which Ty devours against poor defense in which the defender fails to force his man sideline and gives up the middle of the floor. Good spacing and middle penetration make good offense.

Our clients can expect advanced dissection of game film for all of our basketball training in North Miami. In addition to our skills training, we believe IQ and game application are extremely crucial. Skills without game application are like like putting lipstick on a pig,

Our North Miami Basketball training is advanced and tailored to improvement IN GAMES. Schedule your first session and see what it’s like to have the Next Level basketball training advantage.

*Contact us on Instagram or via phone at (561) 306-1682 to book your North Miami Basketball Training session.

Vertical Jump: Isolated Hip Flexor Work- Basketball Training in Hollywood, FL

Here’s a clip of isolated Hip Flexor and agility training in Hollywood, FL with Hillsborough Community College signee Isaiah Thomas, who is in the lab with Coach Jay’s patented basketball training in Hollywood, FL. Isaiah is a raw talent and the agility training has helped take his game up a notch, given his naturally light physique.

At the beginning of the clip, you’ll see what is a staple of our vertical jump and agility training in Hollywood, FL. The resisted high knees, and resisted explosion work helps our Hollywood basketball training clients is a great, natural way to build on the explosive vertical jump training work that is done with personal trainers in Hollywood, FL in the weight room.

Next, you’ll see that we’re on the agility training ladder isolating our muscles that help us stabilize and move laterally. This is part of a full, well-balanced agility circuit that our Hollywood Basketball training clients go through. We also isolate each leg individually, focusing on moving north & south, as well as straight up, in later exercises on the agility ladder.

Once we’re done with plyometrics and the resistance work, we’re onto the specific basketball training in Hollywood, FL. At this point, we go through game situations, and get repetitions, working on exploding and maximizing every rep.

Much more tips for all of our Hollywood basketball training clients coming soon. Follow us on Instagram and Facebook for more!

Workout was filmed at Nova High School, in Davie, near Hollywood, FL

Next Level Basketball Training in South Florida

New Teaching Point: Shooting Runners – Miami Beach Basketball Training

Teaching Point: Floaters can primarily be done in three ways. With one leg and one hand, a form shot runner off of one leg, and a jump stop into a one leg float. Two of those are pictured here in our Miami Beach Basketball Training. With floaters, you generally want to get the ball high to avoid the block and it’s a useful part of any wing players arsenal.
The players in the video with Coach Jay at a Miami Beach basketball training session are Chris Lofton (@c_lofton) who recently played for Beşiktaş in the Turkish Basketball League and was All-SEC at Tennessee, and Alexander Fomin (@alexanderfomin), one of the best combo forwards in Russia. Alexander is with us getting basketball training in Miami Beach all summer, and is looking to participate in NBA Summer League this year.