Basketball Training

Pro Tip: Resistance Series, Pt. 3: Developing Power with Pushes

By Jay Ramos

With the development of important muscles like our hip flexors and overall quadriceps, we need to make sure the push we get from our hamstrings is optimal to encourage the utmost explosion.

Just beneath your glutes are the hamstrings, which are made up of three muscles. I already have mentioned avoiding machines that can harm your athletic potential, so let’s look at a very functional movement that can get your hamstrings ready to power forward and complement the quad and hip flexor work we did here and here.

The Weighted Sled Push

Sled pushes develop upper and lower body muscles

Look fun? That’s because it’s one of the most demanding explosion workouts in the arsenal. It certainly takes a toll on the legs, but your shoulders and core get some pop out of this too. It also promotes FUNCTIONAL strength, not artificial strength, because running mechanics are emphasized in a challenged environment. This is how the human body was meant to move, not seated on a machine.

Don’t have access to a sled? Be creative and try these plate pushes:

Basketball, Next Level, Jay Ramos, Speed, Explosion, SAQ, NLSAQ

Sled pushes can be done with simple plates and a towel at your local gym

You don’t need the actual sled to create this workout.

Want a basketball specific variation? Grab a basketball, have a workout partner put his hands on your shoulder and resist you on the run.  This is the partner dribble push. The partner should leave enough of a window for you to run hard while still giving you enough leeway to get full drive and keep your mechanics right.


Sled Push

– Keep your back straight and maintain a straight line from your head through your legs. You should not round your back.
– Keep your arms stable at roughly a 45 degree angle. Do not push through with your arms on the drill.
– Begin slow and find a rhythm.
– Start with five repetitions of 50 feet. Rest time should not be more than 30-45 seconds. Move onto five repetitions of 75 feet in two weeks, and eventually 100 feet as long as your stamina can keep the intensity through the entire drill.

Plate Push

The same mechanical instructions apply from the sled push. Drive the knees and keep the arms stable. Keep your back straight.

Partner Dribble Push

– Since you have a basketball and no arm stabilizers are involved, the dribbling of the basketball actually becomes a very taxing exercise in a different way.
– We don’t want you slowing down or arching your back here. If it’s too difficult, tell your partner to ease up. You should be going through with proper running mechanics to get the most of the drill.

Now go get to work.

Jay Ramos is a professional basketball trainer and performance enhancement specialist with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in early 2015. Check out the preview at

Pro Tip: Resistance Series, Pt. 1: Here’s a free tip to unlock you’re explosion

By Jay Ramos

Being the best athlete you can be will always be about picking a credible, comprehensive program and complementing it with the proper nutrition and body maintenance.

With that said, there are ways to gain an advantage on the competition RIGHT NOW and I’m going to show you how.

Let’s talk about doing a very simple exercise to make you more explosive as soon as a few weeks from now. I incorporate this particular motion into several Speed, Agility and Quickness (SAQ) drills with and without resistance.

It’s the stationary high knee’s run.

basketball training in Hollywood, FL

Next Level’s Jay Ramos works with a college basketball player Isiah Thomas on knee drive


– Have a partner wrap a resistance band or a rope around your waist, OR simply prepare to run without it.
– Begin to run full speed in place, while pushing your knees as high as you can.
– Stay on the balls of your feet. Do not lean forward or back. If it is against resistance, it adds a balance element and you should not let the band/rope pull you back or lean too forward against it.
– Do repetitions of 10, 15, or 20 seconds depending on level of condition.

The Science Behind It:

Knee drive is a crucial element to being an explosive athlete in any sport, and this exercise also promotes balance, rhythm and coordination while promoting ankle flexion strength.It does this by addressing one of your hip flexors, specifically the one in the front called the rectus fimoris. It is key in running with explosive speed in a linear fashion, and generating explosion.

Ready to blow by a defender? Ready to leak out in transition and smoking a defense?Get started now.Don’t forget to check out our free speed, agility, and quickness workout at now. Next Level Speed, Agility and Quickness is on the way!

Jay Ramos is a professional basketball trainer and performance enhancement specialist with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in early 2015. Check out the preview at

Basketball Trainer – Miami, FL – Now Hiring

Next Level Basketball is seeking a basketball trainer in Miami, FL or surrounding Broward and Dade County to work out of our Hollywood, FL Basketball training facility.

Next Level Basketball is seeking a part time basketball trainer to add to our team of basketball trainers in Miami, Broward and Palm Beach County. Trainer will work out of our Hollywood Facility, helping with private clients, group basketball training and camps and clinics in South Florida.

High level playing experience is preferred, but will train the right candidate extensively. Passion for basketball, dependability and communication skills are required. Ambition and sales skills a MAJOR plus with our event work, and will lead to increased compensation.

  • Hours: 8-20 Hours/week – we are growing rapidly, so we expect this to increase.
  • Responsibilities: Coaching at Groups and clinics (occasionally with private clients), some upkeep at the facility, some communication and coordination with leads and clients. Sales not required but would make candidate highly valued.
  • Location: Candidate will work out of 3859 Pembroke Rd, Hollywood, FL 33021- our Hollywood Basketball Training facility. There can and will be some remote work and some work throughout Miami and South Broward.
  • Pay: Hourly, based on experience + commission
  • How to Apply: Send cover letter to (resume optional), and call or text Brandon at (561) 306-1682 to follow up.


basketball trainer in miami

Pro Tip: The Five Habits of a Professional Basketball Player

By Jay Ramos

As an athlete in this generation, you have access to the greatest tools imaginable. From injury rehabilitation, to progressive strength training, to new diet techniques to basketball innovation. Everything is out there for you to maximize who you are as an athlete.

But do you?

Playing professional sports doesn’t mean you prepare like a professional, but I can definitely say from experience that those who have professional habits and act like professionals have a better chance of succeeding and reaching their potential.

So let’s talk about you, since you want to be a basketball player.

Whether it be making that varsity cut, earning a college scholarship or becoming a pro, are you doing everything you can to ensure that you reach these goals? And secondly, are you doing everything you can as EFFICIENTLY as you can to reach these goals.

Here is a list of five professional habits that give you the right to say you #TrainLikeAPro, from someone who has worked with multiple NBA athletes.

basketball training

The Five Habits of a Pro:

1) Strength/Conditioning Training: Without a stable foundation, you’re athletic upside is incredibly limited. You want to have an explosive first step, than why do you never work on lower body strength? Want to jump higher, right? So why is your core flabby? You’re body is everything. A solid, strong, lean body will help you feel more confident on the court, prevent injury, and help performance. Having a consistent strength routine in season, and a progressive strength routine in the offseason, is a necessary habit for a Pro.

And as far as conditioning, we just go ahead and lump these two together, because if you can’t get up and down the floor, what good is there in being skilled? Want to press people on defense? You can’t have it both ways. Conditioning has to be a priority. Want to be the type of player who finishes fourth quarters? Better be in better shape than everyone else. Having a conditioning regimen is paramount.

2) Speed, Agility, and Quickness (SAQ) Training: Once you have been through stability training, and progressed to strength training, it’s time to do some explosive work. Everything should have a basketball purpose. A good way to start is with our free workout and upcoming programs, but having a component of SAQ Training to keep your basketball athleticism sharp is a good way to build another advantage on the court.

Speed is your ability to move fast, agility is you’re ability to react and change directions in small spaces, and quickness involves your burst. All three work together and to promote an explosive basketball body.

3) Skills Training: A strong, agile body can push through skills workouts even more efficiently, and this third step is where your game can take off. It’s about efficiency. Professionals train smart and make good use of their time. This means a balance between skill development and game repetition.

Definitely pound that ball out and put up volume shots, but you have to also direct your attention to repeating game scenario’s. When I worked with NBA player Scotty Hopson last summer, we spent most of our session getting repetition on two particular pivot moves to help his isolation game.

Of course he needed to get his shots up, but don’t be the player that goes in the gym and shoots around all day. Be focused and game specific.

4) Diet: Yea sorry, you have to eat right. Or not, but don’t say you’re the hardest worker if you don’t do it all and complement your training regimen with the right diet.

That’s right, a diet is part of #NoDaysOff and #OutWork. How about that? You should have a high protein, high on complex carbohydrate diet.

If you’re really serious about you’re game, don’t eat McDonald’s with your teammates before a game. Don’t eat pizza everyday at lunch with soda. In fact, never drink soda and try to avoid pizza entirely. You want to be great? Everyone would be if giving up tasty, fatty food was easy.

There are several diet protocols to follow, and I suggest following one to keep you organized. Saying your trying to eat right and following a loose diet never works for consistency. When clients consult me on diet, it usually is one that feeds an athlete appropriately.

5) Study The Game: With all the work you have put in on the court, in the weight room, on the track and in the kitchen, now it’s time to step in the classroom. You should have two film sessions a week. One evaluating you or your teams performance, which I’m sure many coaches have anyway for the whole team, and one studying professional and college basketball games. Challenge yourself to ask questions, learn defensive zones, think about player tendencies.

Basketball IQ is as much a skill as any ability you process on the court. You can never stop learning.

In Conclusion:

We like to use the motto #TrainLikeAPro at Next Level Basketball, and from my perspective working with professional athletes, shortcuts to greatness don’t work. If you want to conduct yourself like a professional, like anything else in life, it takes a real commitment.

With the ‘Five Habits of a Professional Basketball Player’ I promise you will have a competitive advantage. Be consistent for a period of time and it will be readily apparent. Three or four aren’t enough. Do them all.

Jay Ramos is a professional basketball trainer and performance enhancement specialist 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

Pro Tips: How a strong lower body helps your ball handling

By Jay Ramos

Ball Handling seems to be everything players want to do. Amateur trainers use gimmicky youtube drills, players want to emulate street ball moves, and everyone wants to cross someone up on instagram.

Well, it’s not just the move itself that makes it happen. It’s how fast you can make it happen. The change of direction is based on setting up your defender first, than exploding into a move to place the force they put into defending you the other way.

We will have plenty of fundamental ball handling material to give you grip and strength as well as technique for your moves, but let’s build your body to perform them explosively.

You need good hamstrings to push past a defender on your moves. You need good gluteal muscles to stay low, and generate the force you need (Plus it hides the ball).

Do this series of squats to get started:

1) Air Squats: Keep your chest up and your feet pointed straight. Go as low as you can and back up in a moderate motion. Don’t rush it. When you’re ready, grab a few dumbbells and hold it to the side as you do the repetition.

2) Timed Squats: Go down for your air squat, hold for three seconds when you are low, and come up.

3) Held Squats: Get low in your defensive stance and hold the position for 30 seconds. Progress to 60 when you can.

Squat Miami Basketball

Challenge yourself to do a squat circuit like this:

1) Air Squats – One set of 15
– 20 second rest
2) Timed Squats – One set of 10
– 20 second rest
3) Held Squat
– 30 seconds

Repeat twice. Increase repetition on first set to 25, second set to 15, and last set to one minute in two weeks.

Do these daily and build stability and strength in your lower body. It’ll help that crossover be that much quicker, and as a bonus prevent injury on the 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

Training Tips: Sprained ankle? Here’s how icing works

By Jay Ramos

Sprained ankles. Knee tweaks. Thigh contusions (Bruises). Sore lower back.

The list goes on.

As a serious basketball player, you work hard on the court. And minor injuries come with that. Throughout the course of the season, these little nicks can pile up and treating them actively can keep our body fresh and avoid lingering effects in the long run.

I’m not going to pretend to be a doctor, but I can give you a basic review of how to treat minor issues that commonly arise for athletes.

We’ll focus on the most common injury for a basketball player: The Ankle Sprain.

You must be proactive with injuries, even minor ones! And it starts with icing.

As soon as you’re dealing with an issue of spraining, straining or just general soreness, you should ice the affected area for about 15 minutes three times a day. This should go on for at least 48 hours after you begin feeling symptoms. Ice will bring you relief in the sense that it will bring down the inflammation in the affected area.

You’re ankles and feet are the foundation of what you do as a basketball player, and protecting those assets should be a priority. We want you to perform at the highest level and stay healthy! So ice those ankles three times a day for 48 hours after an injury, get that inflammation down, stretch it out well, and you’ll recover a lot faster.

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

Tip of the Day: Strength training for explosion – Avoid Machines

By Jay Ramos

Want to run fast? Want to be quick laterally? Want to jump high?

All these things will help you be a better basketball player.

And all three cannot be accomplished at their full potential without a proper foundation of strength.

I have already alluded to core training as being a key component, and how lunges are a terrific strength exercise for basketball players, but I also want to tell you what not to do when you are building strength.

Not only are you risking injury by jumping into speed, agility and quickness or vertical training by not complementing it and preparing with a strength program, you could also be creating muscle imbalances by doing it the wrong way.

One way a basketball player shouldn’t train is with weight machines. The problem is, you would be working on muscle movers while completely ignoring the stability movers that make the movements as powerful and balanced as they need to be.

Basketball training weight training stregth

Yea, might want to avoid these, basketball players.

See a shoulder press machine? Do some overhead presses with dumbells instead.

See a bench press attached to a machine? Do some pushups instead.

See a leg extension machine? Try some of those lunges.

Sitting on a machine can leave your joints vulnerable, because they have no assistance from other muscle groups that you would be using on the court. Just a tip. Work on your strength. It helps on the court and serves as the foundation for your athletic ability.

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

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

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 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

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