Josie Bulman Fitness

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Josie Bulman Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Josie Bulman Fitness, Personal trainer, Sydney.

25/10/2026

Being able to play under control on court massively comes down to your ability to decelerate 🙋🏽‍♀️

Whether you’re stopping on a dime, changing direction, defending or landing from a jump, being able to effectively absorb and control force is a huge part of basketball performance 🏀

Here are 5 exercises I use to help improve sagittal and frontal plane deceleration 👇🏽

✅ VertiMax Forward Lunges – Horizontal braking strength.

✅ VertiMax Lateral Decelerations – Lateral braking strength and control.

✅ Drop KB Lunges – Rapid force absorption and eccentric strength.

✅ Drop Landings – Vertical force absorption and landing control.

✅ Bulgarian Split Squat ISOs – Unilateral strength and positional stability.

I’ve used my VertiMax Raptor for a couple of these exercises, but you can achieve a similar stimulus using resistance bands or cables if you don’t have access to one!

📲 SAVE this video and give some of these exercises a go!

Want to take your on-court athleticism to the next level? Check out my Basketball Performance Membership for basketball-specific strength, power and athletic development programming. Link in bio! 🔗

23/10/2026

Stop jumping and landing with knocked knees 🙅🏽‍♀️

Knee valgus (when the knee collapses inwards) is something we want to be able to control, particularly during high-force movements like jumping, landing, cutting and decelerating.

Excessive or poorly controlled knee valgus, particularly when combined with high forces and certain hip and trunk positions, can contribute to increased loading on the knee and is associated with a greater risk of injuries such as ACL injuries.

One of the areas I like to focus on to improve knee valgus control is lateral hip strength! 💪🏽

Your glute medius and other hip stabilisers play an important role in controlling femoral adduction and internal rotation, helping maintain better lower-limb alignment during dynamic movements.

These are 6 exercises I use to help develop lateral hip strength, single-leg stability and control.

📲 SAVE this video and give some of these exercises a go!

22/10/2026

6 exercises for stronger feet and ankles 🦶🏽🏀

Strong feet and ankles play a huge role in absorbing and producing force, maintaining stability and moving efficiently on court.

Having dealt with plantar fasciitis in my right foot for years (thankfully extremely mild these days!), these are also exercises I regularly come back to to help manage my symptoms.

Here are 6 exercises I like to incorporate into my training 👇🏽

✅ Farmer’s carry on toes – Loaded calf strength and endurance

✅ Floating heel split squat ISO – Isometric strength and forefoot stability

✅ Banded single-leg RDL – Challenges medial arch control by resisting the lateral pull of the band

✅ Calf raises – Strengthening the calf complex through both bent and straight knee positions

✅ Floating heel single-leg balance – Foot and ankle control and stability

✅ Split squat pogos – Reactive forefoot strength and stiffness, with an emphasis on the back foot

Definitely not an exhaustive list, but some simple exercises you can incorporate into your training to build stronger, more resilient feet and ankles!

📲 SAVE this video and give some of these exercises a go!

19/10/2026

Basketball primer workout 🏀⚡️

A primer session is a short, low-fatigue workout done before games or key training sessions to activate muscles, sharpen neural drive, and prepare the body for explosive movements like sprinting, jumping, and change of direction.

Primers can be performed on game day or even up to ~36 hours before competition to maintain readiness without creating fatigue.

Full workout details 👇

A1: Split squat med ball rotational slam — 2 x 3 ES

B1: SL hip thrust w SA press — 3 x 6 ES
B2: Med ball chest pass to floor — 3 x 6

C1: Skater squat w cable row — 3 x 6 ES
C2: Hamstring switches — 3 x 6 ES

D1: Chainsaw row — 3 x 6 ES
D2: 2-up-1-down calf raises — 3 x 6 ES

E1: Pallof press — 3 x 8 ES
E2: Cable hip flexion — 3 x 8 ES

In and out in ~30 mins ⏱️

📲 Save this workout and give it a go! 🔥

🔗 If you’re looking for structured basketball performance programming, check out my Basketball Performance Membership or 1-on-1 coaching via the link in my bio.

13/10/2026

Short on time but still want to work on your handles? ⏱️🏀 Try this express 3 minute ball handling workout.

Set a timer for 20s work / 10s rest and complete the following:

✅ Two-ball pound dribbles
✅ Two-ball alternating dribbles
✅ Over-the-line dribbles (ES)
✅ Crossovers
✅ Pound crossovers
✅ Pocket dribble combo (ES)
✅ V dribbles (ES)
✅ Pocket dribble double behind-the-back (ES)

For exercises marked ES (each side), complete 20s on your left and 20s on your right.

You don’t need much space or equipment! If you don’t have access to two basketballs, simply swap the first two exercises for single-arm pound dribbles (ES).

SAVE this video and give it a go! 💪

12/10/2026

7 exercises I’m currently using in my training to help improve explosive power on court ⚡️🔥

Just a reminder that exercises like these are only one part of the puzzle! Explosive power is influenced by a combination of strength and rate of force development. So, if you’re looking to improve your power on court, don’t neglect your strength work as well! 💪🏽

📲 SAVE this video and give some of these exercises a go!

Want to take your on-court explosiveness to the next level? Check out my Basketball Performance Membership for basketball-specific strength, power and athletic development programming.

Link in bio! 🔗

10/10/2026

10 MINUTE HIP MOBILITY FOR HOOPERS 🔥🏀

Hip mobility is super important for basketball players, and spending just 10 minutes working on it can go a long way towards improving how you move on court! 👇🏽

✅ Improves movement mechanics — particularly when getting into lower positions like defensive stances.

✅ Supports change of direction and agility — allowing you to move more freely through different ranges of motion.

✅ Reduces unnecessary compensations — particularly through the knees and lower back when hip mobility is limited.

✅ Improves movement control — helping you access and control deeper positions during landings and decelerations.

✅ Supports overall athletic performance — allowing you to move more efficiently on court.

You don’t need to spend hours stretching to work on your mobility! This is a quick 10-minute routine that you can incorporate into your warm-up, gym sessions or recovery days.

📲 SAVE this video and give it a go! All you need is 10 minutes!

🏀 Looking for more basketball-specific mobility, strength and performance work? Check out my Basketball Performance Membership via the link in my bio 🔗

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