basketball summer
DESCRIPTION
basketball worjoutTRANSCRIPT
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK1
Day 1
Exercise Sets Distance Rest
Speed Ladder- Forward 2 Feet In 2 Ladder 45 sec.
Speed Ladder- Lateral 2 Feet In 1 Ladder (each direction) 45 sec.
Speed Ladder- Ickey Shuffle 1 Ladder (each direction) 45 sec.
Speed Ladder- Lateral In, In, Out, Out 1 Ladder (each direction) 45 sec.
X-Drill 2 Drill 2 min.
T-Drill 2 Drill 2 min.
Lane Agility Drill 2 Drill 2 min.
Zig-Zag Sprints 2 Full Court Walk back to start
Day 2
Exercise Sets Distance Rest
Lateral Bounding 2 10 yards 2 min.
Backpedal 2 10 yards 2 min.
Shuffle-to-Sprint 1 5 + 10 yards each direction 2 min.
Sprints 2 10 yards 2 min.
Sprints 2 20 yards 2 min.
Sprints 2 30 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 30 sec.
Jump Rope- Alternating Legs* 2 20 sec. 30 sec.
Jump Rope- Side to Side* 2 20 sec. 30 sec.
Jump Rope- Single Leg* 2 20 sec. 30 sec.
3-Cone Drill 2 Drill 2 min.
Mirror Drill 2 15 sec. 2 min.
Up and Backs 2 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK2
Day 1
Exercise Sets Distance Rest
Speed Ladder- Forward 2 Feet In 2 Ladder 45 sec.
Speed Ladder- Lateral 2 Feet In 1 Ladder (each direction) 45 sec.
Speed Ladder- Ickey Shuffle 1 Ladder (each direction) 45 sec.
Speed Ladder- Lateral In, In, Out, Out 1 Ladder (each direction) 45 sec.
X-Drill 3 Drill 2 min.
T-Drill 3 Drill 2 min.
Lane Agility Drill 3 Drill 2 min.
Zig-Zag Sprints 2 Full Court Walk back to start
Day 2
Exercise Sets Distance Rest
Lateral Bounding 3 10 yards 2 min.
Backpedal 3 10 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 3 10 yards 2 min.
Sprints 3 20 yards 2 min.
Sprints 3 30 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 30 sec.
Jump Rope- Alternating Legs* 2 20 sec. 30 sec.
Jump Rope- Side to Side* 2 20 sec. 30 sec.
Jump Rope- Single Leg* 2 20 sec. 30 sec.
3-Cone Drill 3 Drill 2 min.
Mirror Drill 3 15 sec. 2 min.
Up and Backs 2 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK3
Day 1
Exercise Sets Distance Rest
Speed Ladder- Forward 2 Feet In 4 Ladder 45 sec.
Speed Ladder- Lateral 2 Feet In 2 Ladder (each direction) 45 sec.
Speed Ladder- Ickey Shuffle 2 Ladder (each direction) 45 sec.
Speed Ladder- Lateral In, In, Out, Out 2 Ladder (each direction) 45 sec.
X-Drill 3 Drill 2 min.
T-Drill 3 Drill 2 min.
Lane Agility Drill 3 Drill 2 min.
Zig-Zag Sprints 3 Full Court Walk back to start
Day 2
Exercise Sets Distance Rest
Lateral Bounding 2 15 yards 2 min.
Backpedal 2 15 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 3 10 yards 2 min.
Sprints 3 20 yards 2 min.
Sprints 2 30 yards 2 min.
Sprints 2 40 yards 2 min.
Day 3
Exercise Sets Distance Rest
Jump Rope- Two Legs* 2 20 sec. 20 sec.
Jump Rope- Alternating Legs* 2 20 sec. 20 sec.
Jump Rope- Side to Side* 2 20 sec. 20 sec.
Jump Rope- Single Leg* 2 20 sec. 20 sec.
3-Cone Drill 3 Drill 2 min.
Mirror Drill 3 20 sec. 2 min.
Up and Backs 3 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK4
Day 1
Exercise Sets Distance Rest
Speed Ladder- Forward 2 Feet In 4 Ladder 45 sec.
Speed Ladder- Lateral 2 Feet In 2 Ladder (each direction) 45 sec.
Speed Ladder- Ickey Shuffle 2 Ladder (each direction) 45 sec.
Speed Ladder- Lateral In, In, Out, Out 2 Ladder (each direction) 45 sec.
X-Drill 4 Drill 2 min.
T-Drill 4 Drill 2 min.
Lane Agility Drill 4 Drill 2 min.
Zig-Zag Sprints 3 Full Court Walk back to start
Day 2
Exercise Sets Distance Rest
Lateral Bounding 3 15 yards 2 min.
Backpedal 3 15 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 3 10 yards 2 min.
Sprints 3 20 yards 2 min.
Sprints 3 30 yards 2 min.
Sprints 3 40 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 20 sec.
Jump Rope- Alternating Legs* 2 20 sec. 20 sec.
Jump Rope- Side to Side* 2 20 sec. 20 sec.
Jump Rope- Single Leg* 2 20 sec. 20 sec.
3-Cone Drill 4 Drill 2 min.
Mirror Drill 4 20 sec. 2 min.
Up and Backs 3 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK5
Day 1
Exercise Sets Distance Rest
Mini Hurdle Hops- Two Legs 2 10 yards 45 sec.
Mini Hurdle- High Knees 2 10 yards 45 sec.
Mini Hurdle Hops- Single Leg 1 10 yards each leg 45 sec.
Mini Hurdle- Lateral High Knees 1 10 yards each direction 45 sec.
X-Drill 2 2xDrill* 3 min.
T-Drill 2 2xDrill* 3 min.
Lane Agility Drill 2 2xDrill* 3 min.
Zig-Zag Sprints 2 Full Court Walk back to start
*Repeat pattern twice.
Day 2
Exercise Sets Distance Rest
Lateral Bounding 2 20 yards 2 min.
Backpedal-to-Sprint 2 5 + 10 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 3 20 yards 2 min.
Sprints 3 40 yards 2 min.
Sprints 2 60 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 15 sec.
Jump Rope- Alternating Legs* 2 20 sec. 15 sec.
Jump Rope- Side to Side* 2 20 sec. 15 sec.
Jump Rope- Single Leg* 2 20 sec. 15 sec.
3-Cone Drill 4 Drill 2 min.
Mirror Drill 4 25 sec. 2 min.
Change-of-Direction Drill 2 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK6
Day 1
Exercise Sets Distance Rest
Mini Hurdle Hops- Two Legs 2 10 yards 45 sec.
Mini Hurdle- High Knees 2 10 yards 45 sec.
Mini Hurdle Hops- Single Leg 1 10 yards each leg 45 sec.
Mini Hurdle- Lateral High Knees 1 10 yards each direction 45 sec.
X-Drill 3 2xDrill* 3 min.
T-Drill 3 2xDrill* 3 min.
Lane Agility Drill 3 2xDrill* 3 min.
Zig-Zag Sprints 3 Full Court Walk back to start
*Repeat pattern twice.
Day 2
Exercise Sets Distance Rest
Lateral Bounding 3 20 yards 2 min.
Backpedal-to-Sprint 3 5 + 10 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 3 20 yards 2 min.
Sprints 3 40 yards 2 min.
Sprints 3 60 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 15 sec.
Jump Rope- Alternating Legs* 2 20 sec. 15 sec.
Jump Rope- Side to Side* 2 20 sec. 15 sec.
Jump Rope- Single Leg* 2 20 sec. 15 sec.
3-Cone Drill 4 Drill 2 min.
Mirror Drill 4 25 sec. 2 min.
Change-of-Direction Drill 3 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK7
Day 1
Exercise Sets Distance Rest
Mini Hurdle Hops- Two Legs 4 10 yards 45 sec.
Mini Hurdle- High Knees 4 10 yards 45 sec.
Mini Hurdle Hops- Single Leg 2 10 yards each leg 45 sec.
Mini Hurdle- Lateral High Knees 2 10 yards each direction 45 sec.
X-Drill 4 2xDrill* 3 min.
T-Drill 4 2xDrill* 3 min.
Lane Agility Drill 4 2xDrill* 3 min.
Zig-Zag Sprints 3 Full Court Walk back to start
*Repeat pattern twice.
Day 2
Exercise Sets Distance Rest
Lateral Bounding 3 20 yards 2 min.
Backpedal-to-Sprint 3 5 + 10 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 3 10 yards 2 min.
Sprints 3 20 yards 2 min.
Sprints 3 40 yards 2 min.
Sprints 3 60 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 10 sec.
Jump Rope- Alternating Legs* 2 20 sec. 10 sec.
Jump Rope- Side to Side* 2 20 sec. 10 sec.
Jump Rope- Single Leg* 2 20 sec. 10 sec.
3-Cone Drill 4 Drill 2 min.
Mirror Drill 4 30 sec. 2 min.
Change-of-Direction Drill 3 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
-
BASK
ETBA
LLSU
MM
ER C
ON
DITI
ON
ING
WEEK8
Day 1
Exercise Sets Distance Rest
Mini Hurdle Hops- Two Legs 4 10 yards 45 sec.
Mini Hurdle- High Knees 4 10 yards 45 sec.
Mini Hurdle Hops- Single Leg 2 10 yards each leg 45 sec.
Mini Hurdle- Lateral High Knees 2 10 yards each direction 45 sec.
X-Drill 4 2xDrill* 3 min.
T-Drill 4 2xDrill* 3 min.
Lane Agility Drill 4 2xDrill* 3 min.
Zig-Zag Sprints 4 Full Court Walk back to start
*Repeat pattern twice.
Day 2
Exercise Sets Distance Rest
Lateral Bounding 4 20 yards 2 min.
Backpedal-to-Sprint 4 5 + 10 yards 2 min.
Shuffle-to-Sprint 2 5 + 10 yards each direction 2 min.
Sprints 4 10 yards 2 min.
Sprints 4 20 yards 2 min.
Sprints 4 40 yards 2 min.
Sprints 3 60 yards 2 min.
Day 3
Exercise Sets Time/Distance Rest
Jump Rope- Two Legs* 2 20 sec. 10 sec.
Jump Rope- Alternating Legs* 2 20 sec. 10 sec.
Jump Rope- Side to Side* 2 20 sec. 10 sec.
Jump Rope- Single Leg* 2 20 sec. 10 sec.
3-Cone Drill 4 Drill 2 min.
Mirror Drill 4 30 sec. 2 min.
Change-of-Direction Drill 4 Full Court Walk back to start
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.