2014 Summer Basketball Conditioning
2014 Summer Basketball Conditioning
Hello Basketball Team,
Question for everyone, Should Basketball Players Lift Weights?
As a strength coach I am a big believer in getting our team to lift weights in the off-season. We will train very hard in the weight room during the season. I believe that the stronger the player, the more aggressive he will play. Strong basketball players tend to attack the basket more, rebound more, and play tougher on defense. Our basketball strength & conditioning program is designed to help prevent athletic injuries, and produce a strong, lean, and flexible basketball player. The strength & conditioning workout is safe, comprehensive, and very challenging for basketball players... weight room work will paid huge dividends for each individual player on court. The importance of coming into the season in the best shape possible is at the utmost priority. By coming into a season out of shape you are already behind your competition that has been training for the whole off-season. This is what separates the good players from the mediocre ones. Championship teams and players come into the season in shape and only improve from then on. The following program will help you get into shape for the season and with a little luck will keep you injury free. Remember you do not help the team if you are on the sidelines nursing an injury that could have been prevented. Enjoy the program and enjoy your upcoming basketball season.
Good Luck and Have Fun,
Coach McCormick Head Strength & Conditioning Coach
Transition Workout (Basketball) Phase I/June 2st -July 5th
*Week 1 Monday & Thursday Jog ? mile, Jump Rope 400 rotations Dynamic Flex Drills (20m) x2
A-skip B-skip Knee huge Carioca Backward run Tin soldier Lunge Butt stretch
Body Weight Training Perform 3 cycles 1minute repeat 20 Prisoner Squats (hands on head) 20 Push-ups 10 Leg raises 10 Pull ups 10 Strength Ball Hyper 8 Walking Lunges (hands on head) 10 Dips 15yds Bear Crawl/Fwd only 10 Hip Raises
Tuesday & Friday Week 1 Jog ? mile, Jump Rope 400 rotations
Dynamic Flex Drills (20m) x2
Russian Kick Backward Lunge Knee huge Carioca Lateral Lunge Tin soldier Lunge w/twist RDL's
Body Weight Training Perform 3 cycles rest 1 minute repeat 10 Single Leg Bench Squats 12- 2 Ball Push ups (basketball) 10 Lateral Step up 10 Strength Ball Rev Hyper 10 Lunge Matrix fwd, side, back 10 Bench dips, feet on strength ball 10 1 Ball Push up (basketball) 10 Towel Pull ups 10 Burpees
*Week 2 Monday & Thursday 3x 200 (shuttle), Jump Rope 400 rotations
Dynamic Flex Drills (30m) x2
Backward high knee Lateral Lunge High Knee Carioca Backward high knee Tin soldier Backward Lunge w/twist Butt stretch
DB Transition Weight Training (10-15lbs) Perform 3 cycles 1 minute rest 20 Squats 20 Push-ups 20 (MB) Toe Touches 8 Towel Pull ups 10 Hyper 8 Walking DB Lunges (20mx 2) 10 Dips 15m Bear Crawl (backward) 10 Single Leg Hip Raises *Stretch Tuesday & Friday Week 2 4x 200m(35 pace), Jump Rope 400 rotations
Dynamic Flex Drills (20m) x2
Russian Kick w/skip
Backward skip
A-skip
B-skip
Lateral Skip
Lunge w/twist
RDL's
Body Weight Training Perform 3 cycles1minute rest repeat 10 Single Leg Bench Squats 20-2 Ball Pushups (use basketballs) 10 T-swing 10 Strength Ball Rev Hyper 20 MB Russian Twist 8 Bird-dog ea. side 15 Strength Ball Leg curls 10 T-Falls 10 Med-ball side throws ea. Si de (10-12lbs)
Week 3&4 Warm-up Jump Rope 400 rotations daily Dynamic Flex Drills (20m) x2, repeat wk 1&2 drills
Day 1
DB Pullover DB Flat Bench Fly Strength Ball Push-ups Plate Hip Raises
Set/rep
Tempo
Rest
3x12
:90
3x12
3x 12 feet on ball
3x12 (35lbs)
Underhand DB Press SB Down Skiers prone SB DB Press
3x10 3x12 knees on SB rotation side to side 3x10 alternate the press
Day 2
1Leg SB+Wall Squat
3x 8ea.
:90
SB 1Leg Hip Raises+Curl
3x 8
Lat Pull Down
3x12
Tricep Push Downs
3x12
EZ Bar Curl
3x12
Single Leg Curls
3x12
Single Leg/Leg Press
3x12
Week 3&4 Warm-up Jump Rope 400 rotations daily Dynamic Flex Drills (20m) x2
Day 3 Plate OHD Rev Lunge Seated Row (various grips) Lying single Leg Hip Raises Clap Push-ups DB incline press Rev Hyper Landmine rotations
3x8ea. 3x12 3x8 ea. 3x10 3x10 3x10 3x10 ea.
:90 alternate legs
Day 4 DB Seated Military Press Incline DB Fly DB Power Shrugs DB Push Press Towel Pull ups Bench Dips w/ feet on SB DB front raises
3x12 3x10 3x10 (heavy start at 50lbs add10lbs. ea. set) 3x 8 3x10 3x12 2x 10
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