Prepare
Build the body, habits and readiness required to learn and compete.
- Strength and conditioning
- Mobility
- Nutrition
- Leadership and academics
The City Rocks LI Program
A COMPLETE DEVELOPMENT CYCLE.
Five connected phases help athletes prepare the body, understand the game, train with purpose, compete with clarity and recover well.
01PREP02READ03TRAIN04PLAY05RESET
Understand
Learn the language, spacing, situations and decisions that shape the game.
- Basketball IQ
- Film study
- Terminology
- Situational reads
Train
Develop repeatable individual and team skills through purposeful repetitions.
- Shooting
- Handling
- Passing
- Finishing and defense
Compete
Apply skills and decisions under pressure through practices, leagues and tournaments.
- Scrimmages
- 118 League
- AAU competition
- Regional events
Recover
Restore the body and mind so athletes can learn, grow and perform again.
- Hydrate
- Refuel
- Reset
- Mobilize · Monitor · Recharge
THE SIX RECOVERY PILLARS
RECOVERY IS
PART OF TRAINING.
Hydrate
Replace fluids after practices and games. Add electrolytes after long, intense or high-sweat sessions.
Refuel
Restore energy with carbohydrates, protein and a balanced post-basketball meal.
Reset
Cool down gradually and allow the body and mind to transition out of competition mode.
Mobilize
Focus on ankles, calves, knees, hamstrings, quads, hips and back to reduce stiffness.
Monitor
Communicate unusual pain, swelling, recurring soreness or declining performance early.
Recharge
Build a consistent sleep routine that supports recovery, learning and reaction time.