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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