Schedules, camps, skill development sessions, inseason and out of season times and dates. You should aim for each workout to incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. Basketball workouts basketball hq basketball drills. Offseason strength and conditioning for high school football chapter 15 offseason strength. You can spend hours working on your fundamental skills, but if you do not have the muscle strength and stamina to effectively execute those skills, you may find yourself having trouble competing. Calf raise body weight 3x30 sec 3x30 sec 3x30 sec 3x30 sec heel raise body weight 3x30 sec 3x30 sec 3x30 sec 3x30 sec runningconditioning plyosagility 6 cone drills jump rope circuit dot drills mobility stretch stretch stretch stretch friday warmup prehab prone i, w, t, w 2x10 each with 10 lb weight db or plate. An effective arm workout will strengthen your biceps, triceps, forearms and shoulders. Basketball doesnt require the brute force of football, so building massive amounts of muscle isnt the main goal. During my shortlived competitive basketball career, strength training was. Before starting your workout, fill in the exercises you plan to complete along with the targeted sets and reps. Summer 2010 weight room hours summer 2010 workout times all voluntary workouts will be at panther stadium.
Warmup prehab prone i, w, t, w 2x10 each with 10 lb weight db or plate bench press 3x10 75% 3x10 75% 4x8 80% 4x8 80% pull ups 3x max 3x max 4x max 4x max. Build a plan that addresses the demands of the program. Practical high school strength and conditioning dan giuliani, msal, cscs cofounderceo, volt athletics. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Apr 23, 2017 get the full workout of nba star jimmy butler as he prepares for the season. But diets and workout plans can be tough to slog through if theyre not interesting enough.
The mission of gallaudet university strength and conditioning program is to assist gallaudet athletes in enhancing their athletic performance. Weight room recreational services the university of. Develop strength using traditional methods of training such as bench, squat, deadlift. Its not about a single workout or an 8 week training program. Michigan state basketball date 11may 18may 1jun 8jun 15jun 22jun 29jun rep range weight x reps bench press 864 pulldowns 2x812 plate raises 20 lateral raises 20 rear delt 12mr. The weight room is a place where athletes feel a great sense of. In the offseason, when the goal is to put on muscle mass, two to three sets of eight to 12 reps of each exercise should be completed. Michigan state basketball date 11may 18may 1jun 8jun 15jun 22jun 29jun rep range weight x reps bench press 864 pulldowns 2x812 plate raises 20 lateral raises 20 rear delt 12mr seated row 2x812 external rotation 12mr squats 3x8 or. Professional players who make exceptional improvements. But, increasing muscle endurance is a huge goal of weight lifting for basketball. Capital boys basketball all information regarding the boys basketball teams at capital high school.
Summer workouts summer hypertrophy workout 2014 hustontillotson university strength and conditioning nutrition guidelines 1 always eat breakfast. Stack expert and cal basketball strength coach scott thom offers a 5week bodybuildingstyle workout to help players build muscle and get. Basketball weightlifting workout fight for that inch. Basketball is a game of starting and stopping and jumping with varying bouts of very high intensity activity. Scholarship basketball players spend almost forty hours weekly on their sport, including games, practices and training sessions oshaughnessy, 2011. Kobe bryant was born on 23 rd august, 1978 in philadelphia. 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. If the exercise is becoming too easy, simply increase the weight. Reach tri set, mb bench squat jumps superset bosu ball squat holds for time, manual. Practical high school strength and conditioning dan giuliani, msal, cscs. Make 5 weakhand reverse layups driving with weakhand from each wing 10 total layups 2 stationery ball handling a. However, sometimes you need to put on some good old muscle mass and strength. For an excellent calf stretch, face and lean against a wall keeping the leg or legs straight while keeping the heels down.
Point guard weight training workouts for basketball. Body weight exercises vs weight lifting there seems to be an almost cultlike following inside the body weight exercise community promoting the belief that the benefits of body weight exercises far. A good diet, a solid workout plan and the will power to see it all through. Cal basketballs 5week bodybuildingstyle workout program. A welldesigned point guard weight training program is crucial for basketball success. Offseason strength and conditioning for high school football thursday foam roll lower body mobility drills. The last rep of each set for every exercise should be very difficult. Weight room recreational services the university of new.
The primary focus of the program during these two phases is to improve anaerobic capacity, speed, agility, explosive power and strength. Students must pick a workout time and be on time, no showing up late. We at angelo state also attempt to promote a positive environment in the weight room during training sessions, and encourage our athletes to have a positive attitude when training. To get the full benefit of this weight training workout, it is important to remember to push yourself.
He is the proud winner of 15 time allstar and 4 all star mvp awards in the year 2002,2007,2009 and 2011. Players should perform strength workouts after a game or practice and. Football players love to train in the weight room, and this is great, but my ultimate goal through this journey is to make sure. Gallaudet university strength and conditioning program. Oct 29, 2015 director of strength and conditioning for the mens basketball program mike rehfeldt talks about some of the workouts he put the guys through and the changes they made over the summer to best be.
Make 5 weakhand reverse layups driving with weakhand from each wing 10 total layups 2 stationery ball handling. Thus, it appears guards should train for higher levels of aerobic fitness in relation to the other. Coach k has hired a number of former players as assistant coaches and together they have created a workout program that is effective in. Point guard weight training workouts for basketball postema. You will then move on to the next exercise and fill in the weight and reps for each set for the row workout 1. Director of strength and conditioning for the mens basketball program mike rehfeldt talks about some of the workouts he put the guys through and the changes they made over the summer to best. The front squat is a challenging exercise that any athlete can benefit from. Strength and conditioning angelo state university athletics. Ideally you rest intervals will continue to get shorter as the season approaches. Standing reach max vertical jump vertical jump feet inches total inches feet inches total inches total inches howard, dwight 9 5. When stretching the achilles tendon, the same stretch, however, the knees should be bent and once again the heels remain on the floor. A preseason training program for basketball point guards will equip. Building explosiveness for your basketball game is best done off the courtin the weight room.
Offseason strength and conditioning for high school football. Weight training volume and intensity should reflect your training goals and the time of year. The objective here is clear, to develop a strong pushing through usage of the triceps, shoulders and chest. Players should be in and out of the weight room within sixty minutes. Strength and conditioning weber state university athletics.
Ball handlingdriving workout 1 weak hand warm up a. Get the full workout of nba star jimmy butler as he prepares for the season. Basketball strength training weight training program for. So whether you are a player looking for help in the gym or a coach with your players, you will be able to use all of the exercises offered. Nutrition mission as a staff, we firmly believe in proper nutrition and recovery for the athletes in our care. Basketball weight training also strengthens joints, bones, ligaments, cartilage, and tendons, which also helps prevent injury. Jun 18, 2012 training for basketball requires a specific approach, and many young basketball players make plenty of mistakes in the weight room. This is a great workout that simultaneously works on your handle, your shooting, and playing with the ball in your hands. How to improve your basketball explosiveness in the weight.
Incorporating an inseason basketball strength maintenance program. Off season player development capital boys basketball. Basketball is a game of constant motion that requires great physical strength to be successful. Consult your physician or health care professional before performing any of the. Offseason strength and conditioning for high school football thursday foam roll lower body mobility drills 1. Instead of hoping that a team or coaching staff utilizes the vertimax properly at school or the weight room, by having one of these in the home you remove any guesswork. What is the best workout program for baseball players. Below is the weekly schedule, followed by the specific exercises that correspond with the schedule. The evening workouts are for those who have a job or internship obligation, otherwise you must workout at one of the morning times.
Basketball players in general, and point guards in particular, often neglect strength training workouts for many reasons, such as time constraints, fear of getting too bulky, or lack of belief in the programs benefits. Doing three sets of 10 lat pull downs, bicep curls and bar dips twice a week and three sets of 10 tricep press downs and dumbbell curls once a week will give you sufficient arm strength. In season, schedule two days for full body workouts at least 20 to 30minutes in duration. The weight room is a place where athletes feel a great sense of accomplishment and belonging. The only time most of the guys on the team saw the weight room was when they. Train explosively and maintain a high level of intensity in the weight room. March madness strength and conditioning program muscle. See how many of the below skills you can complete in 1 minute both directions.
This article provides a 12week workout plan to help you add muscle mass and strength while maintaining your power, speed, and agility. Training for basketball requires a specific approach, and many young basketball players make plenty of mistakes in the weight room. Having a vertimax platform or vertimax raptor at home is like a guaranteed insurance policy. Apr 15, 2020 for an excellent calf stretch, face and lean against a wall keeping the leg or legs straight while keeping the heels down. Ultimately we intend to maximize the athletic potential of each of our student athletes. Since the early 1980s, duke basketball has experienced great success under the tutelage of mens head basketball coach mike krzyzewski. The on the court weight room youth package will allow you to safely develop young athletes strength, flexbility, and explosiveness right on the court. Weight room exercises for basketball players by chris blake. Here are a few ballhandling and footwork workouts that you can do anywhere you just need a few feet of space. Here is a sixweek training program for a point guard or 2guard that emphasizes firststep speed and overall strength and explosiveness.
All of these basketball exercises can be done with a single player or with an entire team. Basketball workout for losing weight healthy living. You can do the workouts at home, in your basement, in the garage, or at the gym too. If youve spent any time talking with a strength coacha or browsing the articles on.
Show them you care, be empathetic there is more to life than just basketball. Here are some of the most common basketball weightlifting errors. Jan 02, 2015 a welldesigned point guard weight training program is crucial for basketball success. Weights should be increased a minimum of every three weeks. You can spend hours working on your fundamental skills, but if you do not have the muscle strength and. Losing weight requires the successful implementation of several factors. Within the first workout 1 row, you will write down the actual weight and reps you completed for each set. If you want to get to that level, you must commit to what other athletes are not willing to do, including extra hours in the weight room. Basketball strength and conditioning summer 20 the pride and success of the weber state wildcats will not be. Shooting and all around workouts strictly skills basketball.
The strength and conditioning program of a basketball player can be split into three fullbody workouts per week in phase i and phase ii, designed in a heavy, light, medium scheme1. Monday and friday basketball strength training exercises. Our goal is to undertake this mission by reducing the rist of athletic injury, developing the force potential strength and power of each athlete, enhancing the specific movement patterns related to. The weight room is a must for basketball players that are serious about fully developing their game. So, when they walk into the weight room, the last thing im going to do is hammer jump training until their calves cramp and they start sweating gatorade. 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.