Basketball Strength And Conditioning Program Pdf

basketball strength and conditioning program pdf

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Gallaudet University Strength and Conditioning Program

To improve your skills and become an elite player, you need to work on your skills outside of your team practices. But before we get to the workouts, there are 3 important lessons to apply to the workouts Take shooting as an example. To become a great shooter, you need to practice consistently! Players complain all the time about how they just can't put the ball in the basket, that their shot doesn't feel right, and so on. So what do many of them do? They go to the gym and shoot shots - and then don't work on their shot for another week or two.

The strength and conditioning program of any athlete plays an important role in injury prevention and performance enhancement, which is no different in basketball. The strength and conditioning program of a basketball player can be split into three full-body workouts per week in Phase I and Phase II, designed in a heavy, light, medium scheme1. The primary focus of the program during these two phases is to improve anaerobic capacity, speed, agility, explosive power and strength. During Phase III, the training program is split into two weekly full-body workouts, which are performed in between competitions. Each training session will begin with a general minute cardio warm-up. The purpose of the warm-up is to increase your core body and muscle temperature, lubricate your joints and improve your nervous system efficiency. Prehabilitation is a fancy term used to describe injury prevention.

Utilize a resistance i. Attempt to execute the number of prescribed repetitions for each Your answers should include off-season, pre-season, early season, and competitive season workouts. Include weight training, plyometrics, endurance, and flexibility training. College soccer player specify position Lifting Weights for Basketball. Weight training volume and intensity should reflect your training goals and the time of year. In the off-season, when the goal is to put on muscle mass, two to three sets of eight to 12 reps of each exercise should be completed.

March Madness Strength and Conditioning Program

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Basketball Workout Plan Pdf

Penn State Nittany Lions

STACK Expert and Cal basketball strength coach Scott Thom offers a 5-week bodybuilding-style workout to help players build muscle and get in shape for the season. At Cal, my basketball players often show up to training camp a bit weak and out of shape. The same can be said at the end of a long season. However, I've found success getting the Cal basketball team stronger in only four to five weeks with a method I call "B2B," or "Back to Bodybuilding. Cal's "B2B" workouts involve insanely high volumes, limited rest periods and big moves i. Add in some good old-fashioned bodybuilding techniques, such as drop sets, strip sets and triple drop sets, and you have a formula that will increase strength and work capacity in only one hour.

Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness. Below is the weekly schedule, followed by the specific exercises that correspond with the schedule: Monday : Upper Body Lift No. Drills: Pick 3 drills each workout Time: Perform each drill for 20 seconds Reps: Perform 5 reps for each drill Rest: Rest 60 seconds between drills Ball Drop Benefits: Footwork, hand quickness, eye-hand coordination Reps: 30 seconds Sets: Rest: seconds Instructions: Stand arms length away from partner in defensive stance Partner holds tennis ball in each hand Sprint to ball after partner's throw Catch ball before second bounce Toss back to partner and sprint back to starting position React and sprint to next throw from partner Partner should vary distance, direction and speed of throws Coaching Point : Your partner should vary the hand he uses on throws and constantly change-up the pattern. For example, throw left hand, left hand, left hand and then right hand because it's much more unpredictable then throwing left hand, right hand, left hand. This forces you to react faster and improve your first-step.

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Gallaudet University Strength and Conditioning Program


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Penn State Nittany Lions

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Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness.