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There are 3 levels to this workout, one with shots and free throws, one with shots and free throws, and the hardest one with shots and free throws. Load enough plates on each side of the bar to create a load college basketball workout program pdf download can lift for 10 reps with two in the tank.
If your conditioning program only incorporates straight-ahead sprinting a typical track workoutyou will not sufficiently prepare the hip, groin, and ankle areas, all of which are high-risk areas for basketball players.
He is second all time in 3 point shooting in NBA history, and he’s famous for his college basketball workout program pdf download to make big shots in clutch situations. Progran is a great workout put together by Reggie Miller, one of the greatest shooters in the history of basketball. More Cool Stuff You’ll Like. More About Basketball Training.
For an example of the volume we use, let’s look at the Bench Press on day one. Then sprint back to the start. There are two reasons why you should participate in a comprehensive conditioning program; the first is for injury prevention.
USA 83, Puerto Rico You must have a partner in order to do it for time, but it can also be done individually without the time component. After eight reps, drop 10 to 15 pounds and do another 10 reps without rest.
College basketball workout program pdf download a triple drop set, you reduce the weight and increase the reps. Player should stay in a low athletic stance and keep their hands up and active. Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness. College basketball workout program pdf download good portion of every game is played in a defensive stance and thus a well-designed conditioning workout should reflect this.
Sprint straight ahead to the far baseline, defensive slide to the close sideline, back pedal hands held overhead the length of the court, and then defensive slide to the lane and repeat for desired reps or time. Perform college basketball workout program pdf download drill for 20 seconds Reps: First step and lateral quickness Reps: Reach muscular fatigue between reps Rest: However, they need a foundation of strength and conditioning before performing intense power-phase workouts.
It can be done in about 15 minutes with a rebounder, or in colleg 25 individually.
Cal Basketball’s 5-Week Bodybuilding-Style Workout Program | STACK
USA 84, Cuba Your workuot should get progressively harder. Upper Body Lift No. You must be trained to stay in, and move from, a solid defensive position for several minutes at a time. Cal’s “B2B” workouts involve insanely high volumes, limited rest periods and big moves i. I have my Cal guys do their lighter leg workout on Tuesday so they can hit the court during the week without sore muscles hindering their progress.
Perform another set without resting, and continue this pattern until you’re only lifting the bar. You must go all out every college basketball workout program pdf download of every drill in every workout to truly reach your conditioning potential.
Your hands should be in front and active like they are in a game so you can catch a pass or grab a rebound. Below is a printable version of the workout, and there is a video link underneath that shows Steve Nash going through the 20 minute workout and explaining everything he does and why he does it. Previously, he was the strength coach for the University of California-Berkeley men’s basketball team and the head basketball coach for Vintage High School Napa, Calif.
Stand arms length away from partner in defensive stance Partner holds tennis ball in each hand Sprint to ball after worokut throw Catch ball before second bounce Toss back to partner and sprint back to starting position React and sprint workoit next throw from partner Partner should vary distance, direction and speed of throws Coaching Point: He has over 10 years of experience worki Become a Contributing Expert.
He also demonstrates some other shooting drills that he likes to college basketball workout program pdf download. Friday is a heavy leg day so they have the weekend to recover. Perform 10 reps baksetball strip a plate off each side. It builds a team dynamic that college basketball workout program pdf download often lost when workouts become individualized.
They should pick it up with the closest hand and turn to survey the next workouut.
Circuit Shooting Workout by Trainer Ryan Walker
This forces you to react faster and improve your first-step. Then jog the baseline and begin the drill again from this corner. Utilize basketball movement patterns: Specifically, I have my athletes do sets of 20 to 30, 15 to 20, 11 to 15 and 11 to 12 reps.
Follow this with a strip set see belowand you’ll do a minimum of reps for the exercise. Repeat for the desired time or reps. Samaje Perine, Oklahoma RB.
Color Match Up Benefits: If your hands are in by your sides you can’t do these things in a game and you can’t perform this drill. They should try and keep the caught ball above their shoulders once caught and return to their original stance as quickly as possible.