This is not a complete program.  It is one that must be used along with a solid strength training circuit and a progressive cardiovascular program.  We will utilize a combination of physical exercise and specific basketball fundamentals that must be mastered for your continued growth in the game.  All exercises must be performed with complete attention to detail.  Do not short change yourself as you strive for excellence in everything you do.

 

Crunches per week (just to start with)

M-W-F            5 sets of 20

  • 2 set with hands behind head
  • 1 set with arms straight out
  • 1 set with arms long side of body
  • 1 set bringing chest and knees together

(Note increase reps by 5 or 10 per week)

_____________________________________________________________

Push-ups per week

M-W-F            5 sets of 5

(Increase reps by 5 per week)

Note: Be sure to through the full range of movement.  Head up back straight....On downward motion get close to the floor but, do not touch.  On up-ward motion go completely to the top and pause for 1 or 2 seconds before continuing with set.

  • Point of emphasis- As you perform the exercises it is critical that you complete each set before moving to next exercise.

Footwork utilizing the agility ladder

M-W-F

(Note all ladder work....down and back counts 1 time)

  • One in each block (forward)                                      3 times
  • Two in each block (forward)                                      3 time
  • One in one out                                                         3 times
  • Two in two out                                                          3 times
  • Icky Shuffle                                                               3 times
  • Backward shuffle                                                       3 times
  • Side Way 2 in each block                                          3 times
  • Jump Twist 1 in each block                                       3 times

 

Note: (As you begin your foot work start slow and build up)


Ball Handling (300 bounces each hand)

M-T-W-T-F-S

  • Right hand 25 side to side (Can be done to with 2 balls to speed up workout)
  • Left hand 25 side to side (Can be done to with 2 balls to speed up workout)
  • Right Hand 25 front to back (Can be done to with 2 balls to speed up workout)
  • Left hand 25 front to back (Can be done to with 2 balls to speed up workout)
  • Right to left alternating hands 50 in front of body
  • Right to left alternating hands 50 behind the body

 

Chair Sit–

  • 50 right side front to back and side to side
  • 50 Left side front to back and side to side

(Can be done to with 2 balls to speed up workout)


Cardio Work

T-TH-Sat

The cardio program is designed to build discipline.  It will include distance and sprint training.  Start at the 1st one and work your way down the list doing each. (Ex…Tues. 50 yard pickups, Thur.  1 mile Fartleks, Sat. 330’s)

 

CONDITIONING DRILLS

50 Yard Pick up Sprints

Jog 50 yards, stride 50 yards, run 50 yards, walk 50 yards.  Repeat with no further rest between sets.  (5 sets)

 

1 Mile Fartleks

Sprint 110 yards at 9/10 speed, jog at a fast pace 110 yards alternating over 1-miles or 5 laps on a track.

 

330 Yard Intervals

Run 330 yards under the time set by the coach.  Rest two times as long as it took to run the distance. (8 sets)

 

25 Yard Hollow Sprints

Sprint 25 yards, jog 25 yards, sprint 25 yards, walk 25 yards.  Repeat with no further rest between sets. (5 sets, should be done on football field)

 

220 Yard Intervals

Run 220 yards under the time set by the coach.  Rest three times as long as it took to run the distance. (8 sets)

 

100 Yard Intervals

Run 100 under the time set by the coach.  Rest three times as long as it took to run the distance.  (12 sets)

 

100 Yard Sprint Ladder

Run the following distances under the times set for your position.  Rest

the indicated time between each run.

          Distance                                                                                                                                                 Rest Time

  1.                                                                                                  10 Yard Sprint                                                                      15 seconds
  2.                                                                                                  10 yard sprint                                                                      15 seconds
  3.                                                                                                  20 yard sprint                                                                      15 seconds
  4.                                                                                                  20 yard sprint                                                                      15 seconds
  5.                                                                                                  40 yard sprint                                                                      15 seconds
  6.                                                                                                  40 yard sprint                                                                      15 seconds
  7.                                                                                                  60 yard sprint                                                                      20 seconds
  8.                                                                                                  60 yard sprint                                                                      20 seconds
  9.                                                                                                  80 yard sprint                                                                      30 seconds
  10.                                                                                                80 yard sprint                                                                       30 seconds
  11.                                                                                                100 yard sprint                                                                     45 seconds
  12.                                                                                                100 yard sprint                                                                     45 seconds
  13.                                              BREAK                                     5 Minute Rest
  14.      Repeat Sprints in reverse order.

(I LIKE FOR PLAYERS TO USE A FOOTBALL FIELD WHEN DOING THIS WORKOUT)


Quickness/Reaction

M-T-W-Th-F

 

Basketball is a game of action/reaction.  Anytime you can act and force your opponent to react, you have an advantage.  You must think quick, act quick and you will become quick.

 

A.        Line Jump

 

In a basketball position (ready position) knees slightly flexed and hands at shoulder level and your feet together, jump the line over and back without touching it.

Time:    30 seconds                 3 sets

(Increase time by 5 to 10 seconds per week)

 

B.        Basketball Jump

 

In a basketball position with your feet together, jump over the basketball.  After touching the floor concentrate on immediately jumping back over the basketball and returning to the starting position.

Time:    30 seconds                 3 sets

(Increase time by 5 to 10 seconds per week)

 

C.        Lane slide

 

Stay down in a defensive position and slide across lane and back.  Be sure to get both feet outside the land area.

Time:     30 seconds                 2 sets

 

(Note: the leg opposite the direction you are going is your “Power leg”.  Push off the inside of the foot and slide.)

 

D.        Jump Rope

 

In my opinion the single most important drill to develop quickness, as well as strength and hand/foot coordination, is the jump rope.

 

Drill on both feet at the same time: Left foot only: right foot only: alternating feet: doubles: cross hands.

Time:     5 to 10 minutes