Basketball is a demanding sport that involves a huge variety of different types of movements. This is a sample built off the template from the article how to develop workouts like a pro using 8 key building blocks. Its amazing what a little footwork, confidence and imagination can accomplish. Strength and conditioning philosophy our strength and conditioning program at weber state university is designed to develop the athletes total athletic performance capabilities. October boys basketball workout schedule sunday monday tuesday wednesday thursday friday saturday 1 2 3 4 5 6 7 8 9 10 11 12 14 15 16 17 18 19 20 21. Gallaudet university strength and conditioning program. The gallaudet university strength and conditioning program is led by. As an active basketball player, an individual is required to indulge in play and practice equally. Basketball practice plan template 3 free word, pdf. It includes a beginners program as well as all the necessary drills and exercises to improve strength, speed, agility, explosiveness, conditioning and much more. Basketball workouts basketball hq basketball drills. Make the move to the basket, rebound and make the same move out to the other. This 15page pdf contains several shooting drills that can be performed individually or with a coachtrainer. Do this by dribbling a ball back and and forth at an easy pace for about 5 minutes.
The insanity asylum workout comes with six different workouts and a schedule to tell you what days to do the workouts on. Basketball is a sport that requires size, strength, speed, agility, power, and lots of endurance. The days of training and not seeing results are officially over for you. Reversing the ball is a great way to get the ball into the post. Snead state community college basketball summer strength and. These dynamic flexibility exercises also help with coordination, motor. After you have finished this 1hour workout you will need to allow your body to slow itself down and cool down. This 12week training plan will prepare you for basketball. You can do the workouts at home, in your basement, in the garage, or at the gym too. Make the move to the basket, rebound and make the same move out to the other cone. An important area of focus when working with basketball players. You can print out page 2 of this pdf if you want a hard copy to put up and keep you. Following the warmup routine for the day, the team will then do a stretching routine. The program below is an outline of a standard high school basketball players summer workout.
Each teams program will be completely customized to fit their schedule, with direct consultation from the teams coaching staff and management. You will always rebound your own shot and dribble out to the next shooting spot. Make 5 weakhand reverse layups driving with weakhand from each wing 10 total layups 7 post up series a. Team training the impact basketball team training program will give your players a chance to train together in a focused environment with demanding oncourt offensive and defensive skill training along with intense offcourt strength and conditioning training. May 02, 2014 capital boys basketball all information regarding the boys basketball teams at capital high school. Pdf the physiological demands of basketball include aerobic and anaerobic. Here is a sixweek training program for a point guard or 2guard that emphasizes firststep speed and overall strength and explosiveness. Inside out when dribbling with the right hand, fake to left with left foot and fake the. With partners relocation jump shots shoot, rebound, pass, relocate or 3 man, 2 ball jump shots 1 rebounder, 1 passer, 1 shooter shoot 10 at a time. Insanity workout schedule your copy of the full insanity workout schedule is on the next page. The basketball player will work on everything from shots and floaters to jump shots and moving without the ball drills using the gun. Below is the weekly schedule, followed by the specific exercises that correspond with the schedule. Note that the repetitions and sets for this workout is just a sample. This will allow your bodys blood to remove the byproduct of muscle work called lactic acid.
Step sideways onto the box with your right leg only, then contract your abs and. In the comment section, say yes if you did or no if you didnt. Here is a sixweek training program for a point guard or 2guard that emphasizes. So whether you are a coachtrainer or a basketball player, this section of basketball workouts is going to have all the tools that you will need. Developing confidence, coordination, strength, timing, and stamina is the athletes main focus throughout the workout. Weekly session training plan greenvale basketball club inc. Grades 3grades 3 6 workou6 workou6 workout ttt 3 minutes jump rope 6 minutes ball handling 20 minutes kill shots grade 7grade 7 8 workout8 workout8 workout 50 kill shots 250 form shots a spot where you can make 3 out of 4 grade 9grade 9 12 workout for guards12 workout for guards12 workout for guards 25 kill shots. Subject profile the following training regimen was designed for a sixteen year old, female, high school basketball guard. Hard work, as there is no greater reward than success through hard work. Shooting drills 300shot workout 5s c 5 20 free throws total.
Inside of this free workout im going to give you a sample of the type of training i do with all of my players, from middle school to the nba, that has improved each and every one of them. Here are a few ballhandling and footwork workouts that you can do anywhere you just need a few feet of space. Our conditioning program is approached in the same fashion, with our goal to be in peak shape by the start of practice. A proven workout routine that gets players ready for the next level. Region academy of sport preelite youth basketball program.
Continuous effort, even when the body is in severe oxygen debt. Adding a rebounder is fine and will only increase your repetitions. This program is not designed to turn you into a bodybuilder, power lifter, or any other type of athlete. Plyometrics are included as you progress through the program so this workout can be incorporated with it or. Shooting drills 300shot workout guards 1 c 10 15 fo oters 18. Individual basketball workouts basketball shooting drill.
About pure intensity basketball is dedicated to assisting athletes in maximizing their full basketball potential through the latest skill development methods. Most of the drills are there missed the fast break trailer series, just cut out the breaks and the extra reps. She is five foot six inches and weighs one hundred and fifty pounds. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Player spins ball to self in post, then execute a movemake 5 of each move b. Basketball is becoming a sport where quickness and speed is a must if you want to compete at a high level. Complete concentration throughout a workout session.
The most important part of your summer workout is the program that you are going to follow. The workout please reference the ultimate scoring workout video for demonstrations of the drills warmup 2 leg lateral line hops x 20 2 leg vertical line hops x 20 1 leg lateral line hops x 20 per leg pogo jumps x 10 tuck jumps x 10 no rest between exercises tap, squeeze, slap series taps x 5 trips up and down squeeze x 30 slaps x 20. A basketball workout program is important for getting you ready to be successful this season. You must work on all aspects of your basketball skills in the off season.
Below is the weekly schedule, followed by the specific exercises that. Prolific point guard pdfs pure intensity basketball. Given that the workout is going to consist of dynamic movements it is important to prepare the body in a similar manner. We will integrate any and all concepts that the coaching staff would like to implement and focus the training on areas that the teams coaches have deemed deficient. Calhoun basketball skills denton independent school district. Below a list of exercises that should be focused on in each 30day workout for beginners and why. The purpose of the ball handling workout is to make us all better ball handlers. Instead of picking up another schedule and filling it in with various workouts why dont you pick up a complete 30 day workout plan.
The basketball workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. If every basketball player worked as hard as me, i would be out of a job steve nash. Schedules, camps, skill development sessions, inseason and out of season times and dates. Level 1, 55 abel smith street, wellington, 6011 postal address. Have a direct communication line to nba teams for preworkout information and immediate post workout feedback utilize the vast resources of 18 years of nba draft preparation knowledge train in a program that has produced over 100 draft selections have the opportunity to be seen by every single one of the 30 nba teams. The reps and sets for each exercise should be adjusted for an individual players skill level, age. The main purpose of this program is to give you a specific plan to aid in the development of your basketball talent. Off season player development capital boys basketball. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a. Theyve coached and know what the workouts entail along with knowing what teams are looking for. This should take 30 minutes and you have to make all the shots before going to the next sequence. Capital boys basketball all information regarding the boys basketball teams at capital high school. Cal basketballs 5week bodybuildingstyle workout program stack. Stack expert and cal basketball strength coach scott thom offers a 5week bodybuildingstyle workout to help players build muscle and get.
This exercise works both the adductors and abductors, but the kickback targets the glutes. To complete the workout program in the offseason, you will have to shoot for a minimum of 36 days. Those extra reps will improve your ballhandling, shooting, scoring, and playmaking. Remember to have the players keep their legs straight and not bend their knees. Keeping a schedule of your workouts is important in trying to live a heather life. Performing a dynamic warmup like the one included in this program will properly prepare your body for activity. Home player workouts sample basketball workout this is a sample built off the template from the article how to develop workouts like a pro using 8 key building blocks. June 2008 sunday m onday t uesday w ednesday t hursday f riday s aturday 1 2 recovery 3 week 4 5 6 rdv 10.
Summer workout program for youth basketball players. Give this 30 day workout schedule a chance and you will get the results you want. Down screen shooting 2 player goes to the short corner to set up the down screen. Po box 6052, marion square, wellington, 6141 phone. You can print out page 2 of this pdf if you want a hard copy to put up and keep you motivated. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. A quick 20minute workout saves time so that none of the important schedules are interrupted. Teaching emphasis is fastbreak transition and defensive team organisation, also introduce first. Most of the drills are there missed the fast break trailer series, just cut out the breaks and. Steve nash workout steve nash 20minute workout shot. Info, tips on the critical off season basketball workouts for high school players.
Youre going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders. Here are some other workouts you may be interested in. The critical goal of this workout is based on the number of shots made. This workout is designed to help you put on size and help you build explosiveness. Shooting drills 300shot workout guards 1 c 10 15 foot ers 18. Put cone or chair on both wings, position outside the 3pt arc. Set up an aerobic step inside a smith machine and, resting the bar across your upper traps, stand with one foot on the platform and the other hanging straight down off the floor. Basketball workouts for high school players, drills, tips. Your coaches have identified a minimal set of agility exercises and basketball drills that you can do in 2040 minutes a day. Defensive slidesthree minutes width of free throw line three sets.
You should do this workout every day and shorten it for game warmups. To help, were providing you more than 12 basketball workout plans that will. The purpose of an hiit workout plan is not simply to ensure fast changes and results but most people prefer it because of their tight schedules. They did a great job of individualizing my workouts and working on my weaknesses. A good number of people play and enjoy the sport of basketball to the hilt. The following 45minute workout should be preformed three days a week. Workout shooting drill a shooting drill b shooting drill c shooting drill d shooting drill e day 1 day 2 day 3 day 4 day 5 momentum. Steve nash 20 minute shooting workout basketball for coaches.
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