PRE SEASON
6 WEEK
CONDITIONING
THREE DAYS A WEEK
SPRINTS BUTT KICKS
FORWARD/BACKWARD POWER SKIPS
V-CUTS ZIG ZAG
HOP STOPS SLIDE-SPRINT-SLIDE
PIVOTS ZIG ZAG VS. V-CUTS
SPEED ROPE HEAVY ROPE MEDICINE BALL
LADDER DRILLS PLYOMETRICS DOT DRILLS
TOM & JERRY VEGAS DRILL DIG/CLOSE OUT
17 SIDELINES IN ONE MIN. 2 X 2/30 YD UP & BACKS
8 SIDELINES IN 30 SEC. 4 X 50 YD WALK BACK
4 SIDELINES IN 15 SEC3 X 100 YD WALK BACK
2 SETS OF LINES 2 X 200 YD WALK BACK
1 SET OF LINES1 X 400 YD WALK BACK
3 MIN. UP & BACK 2 X 2/30 YD UP & BACKS
2 MIN. UP & BACK INDIAN RUN
1 MIN. UP & BACK
4 ON 4 - 30 YD FIELD - 10' SQUARE GOAL -MEDICINE BALL
OBJECT: TO ADVANCE THE BALL UP THE FIELD WITH A SERIES OF PASSES & SCORE A POINT BY PASSING THE BALL TO A TEAMMATE INSIDE THE GOAL.
RULES: TWO HAND PASSES. MAY NOT RUN WITH THE BALL. MUST MAINTAIN A PIVOT FOOT. SCORERS OFF. NEW TEAM ON.
3RD DAY OR SATURDAY OR SUNDAY
ENDURANCE RUN :30 - :45 MINUTES
MAKE 100 SHOTS
MAKE 100 FREE THROWS
IN SEASON
Practices should be strenuous and intense enough to provide all the conditioning you need. Conditioning should be done with a ball mostly via fast break , ballhandling, and defensive drills.
OFF SEASON
QUICKNESS & PLYOMETRICS PROGRAMS
LADDER DRILLS 25-30' LADDER, 18" RUNGS
HIGH KNEES COULD BE ROPE,PLASTIC,PAINT ETC.
HOP(LEFT/RIGHT FOOT) EXECUTE DRILLS QUICKLY
JAB STEPS STAY LIGHT ON YOUR FEET
DEFENSIVE SLIDES TOUCH THE LADDER-3 PUSH UPS
DOTS 6 TIMES EACH
APART/TOGETHER /APART(FORWARD,BACKWARD)
RIGHT FOOT/LEFT FOOT (CORNER,CORNER,MIDDLE,CORNER,CORNER)
SKIING(BOTH FEET)(CORNER,CORNER,MIDDLE,CORNER,CORNER)
APART/TOGETHER APART WITH A 360(FORWARD/FORWARD)
APART/TOGETHER /APARTCONTINUOUS FOR 50 FT.
PLYO BOXES
WHAT IS A WORKOUT????
A workout is 25 percent PERSPIRATION and 75
percent DETERMINATION. Stated another way, it is
one part physical exertion and three parts self-discipline.
Doing it is easy once you get started.
A workout makes you better today than you were
yesterday. It strengthens the body, relaxes the mind, and
toughens the spirit. When you workout regularly, your
problems diminish and your confidence grows.
A workout is a personal triumph over laziness and
procrastination. It is the badge of a WINNER - the mark
of an organized, goal-oriented person who has taken
charge of his, or her, destiny.
A workout is a wise use of time and an investment in
excellence. It is a way of preparing for life's challenges
and proving to yourself that you have what it takes to do
what is necessary.
A workout is a key that helps unlock the door to
OPPORTUNITY and SUCCESS. Hidden within each
of us is an extraordinary force. Physical and mental
fitness are the triggers that can release it.
A workout is a form of REBIRTH. When you finish a
good workout, you don't simply feel better. You feel
better about yourself.
COMPLETE BASKETBALL CONDITIONING offers programs to use all year long. Breaks down strength training into off season, pre season and in season. Programs for quickness and agility, plyometrics, medicine ball drills, and jump training are included, along with a section to build your own pre season conditioning program in order to get your players ready to compete when the season starts.
