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The Definitive 6-Week Guard Workout. Rest one or two minutes between exercises Upper Body Workout No. Then sprint back to the start.

Principia College Athletics

Player faces forward and assumes a push-up position with partner behind Partner rolls tennis balls in the direction the player is facing one at a time with about a one second delay in between rolls at basketball conditioning program pdf download angles and speeds Player sprints to the first ball, picks it up and turns around to face partnerassumes a defensive stance and progra, slides laterally to pick up the second oncoming ball Coaching point: Continue conditioninf all of the colored balls match the colored cones Coaching point: Chop your feet as basketball conditioning program pdf download get close to the cone, get low and keep a hand up to put a hand in the imaginary shooters face.

You should aim for each workout to incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. If your hands are in by your sides you can’t do these things in a game and you can’t perform this drill. Closing Out On A Shooter.

Principia College Athletics

Basketball conditioning program pdf download second reason you need to condition is for performance enhancement.

Perform 4 reps for each drill Rest: Each different movement helps work another part of your game. Player should stay in a low athletic stance and keep their hands basketball conditioning program pdf download and active. Footwork, hand quickness, eye-hand coordination Reps: 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: Conditionihg diagonally across the court to the conditionng corner, drop step, and defensive slide facing the court to the other corner.

Here is a six-week training program for a point guard or 2-guard that emphasizes first-step speed and overall strength and explosiveness. Conditioning The primary goal of your conditioning program should be bqsketball get in peak basketball shape. Your hands should be in front and active like they are in cnditioning game so you can catch a pass or grab a rebound.

They should try and keep the caught ball above their shoulders once caught and return to their original stance as quickly as possible. Tags Youth Open Court. Puerto Rico – Things To Know. Basmetball forces you to react faster and improve your first-step.

STACK Conditioning

Utilize basketball movement patterns: Below is basketball conditioning program pdf download weekly schedule, followed by the specific exercises that correspond with the schedule: Rest 60 seconds between drills Zig Zag Start in diwnload corner of the court. There are two reasons why you should participate in a comprehensive conditioning program; the first is for injury prevention.

Stand in lane in athletic position between the blocks Partners kneels at top of key behind three point line with two basketballs Partner rolls one ball to either block Defensive basketall to block, tap ball back to partner, slide back to starting position React to next roll and repeat Coaching Point: Agilities and Lower Body Lift No.

For example, throw left hand, left hand, left hand and then right basketball conditioning program pdf download because it’s much more unpredictable then throwing left hand, right hand, left hand.

Your conditioning drills need to be short to medium in duration 15 seconds to two minutes and very intense with limited rest.

Sprint to the closest elbow, reverse pivot, and defensive slide to where mid-court and the sideline basketball conditioning program pdf download. USA 84, Cuba Color Match Up Benefits: Basietball step and lateral quickness Reps: Aug 12, 3: Up the Alley Start at one elbow.

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Repeat for the desired time or reps. Full Court Z Start in one corner of the court. Upper Body Lift No.

Your conditioning workouts should mimic this. Rest 60 seconds between drills Ball Drop Benefits: Your intensity of effort during this drill is crucial.

From Geneva With Love: There is a huge difference between being fit and being in basketball shape. Aug 15, 3: You must be trained to stay in, and move from, a solid defensive position for several minutes basketball conditioning program pdf download a time.

Defensive slide facing away from the court up the sideline to mid-court, drop step, and sprint diagonally to the opposite corner on the same baseline from pdr you started. Don’t ever cross your feet and make sure to stay low with your chest up and your hands up and active.