conditioning

PRE SEASON

6 WEEK

CONDITIONING

THREE DAYS A WEEK

FIVE LINES

SPRINTS BUTT KICKS

FORWARD/BACKWARD POWER SKIPS

V-CUTS ZIG ZAG

HOP STOPS SLIDE-SPRINT-SLIDE

PIVOTS ZIG ZAG VS. V-CUTS

HIGH KNEES

GORILLA

SPEED ROPE HEAVY ROPE MEDICINE BALL

LADDER DRILLS PLYOMETRICS DOT DRILLS

TEAM DEFENSE

TOM & JERRY

VEGAS DRILL

DIG/CLOSE OUT

TUESDAYTHURSDAY

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 SEC

3 X 100 YD WALK BACK

2 SETS OF LINES

2 X 200 YD WALK BACK

1 SET OF LINES

1 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

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.

STRENGTH TRAINING

3 Month Offseason Basketball Strength Cycle

Free Weights or Universal Machine

Monday-100% Wednesday - 80% Friday-90%

Phase I Phase II Phase III Phase IV

3 weeks 5 weeks 2 weeks 2 weeks

Exercises sets/repsets/rep sets/rep sets/rep

Squat(or Leg Press) 4/10

4/8

4/6

4/5

Bench Press 4/10

4/8

4/5

4/3

Lat Pulldown

3/8

Leg Extension

2/20

2/15

2/12

2/10

Leg Curl

2/20

2/15

2/12

2/10

Military Press

3/10

3/8

3/5

2 Arm Bicep Curl 2/8

2/8

Calf Raise

2/20

2/ 20

2/20

Wrist Curls

2/20

2/ 20

2/20

Bent Knee Situps 1 AMP

1 AMP

(as many as possible)

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Basketball Strength Conditioning

Pre-Season / In - Season

Pre-season In-season

Days/Week 3 1-2

Time Requirement :30-:45 20-:30

Exercises sets/rep sets/rep

Lunges

2/10

1-2/10

Bench Press

3/8

1-2/10

Squat (or leg press)

3/10

1-2/10

Lat Pulldown

2/8

1-2/10

Leg Curl

2/10

1-2/10

Military Press

2/8

1-2/10

Upright Row

2/8

1-2/10

Calf Raise

2/15

1-2/10

Wrist Curl

2/15

1-2/20

BACK TO TOP

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.

ORDER HERE !

*ULTIMATE MEDICINE BALL*

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.

*Players not into off-season conditioning?*

Try this as a conditioning program. Set up 3 areas next to each other and play short-sided 3 on 3 games of soccer, volleyball, tag, dodgeball, or the above UMB. You'll be amazed at the workout the players are getting, the different muscle groups they are training, the various skills and body-movements they're improving and how much you are developing/maintaining a competitive fire...all while having fun!