Shooter has 2 minutes to make 5 threes at each of the 4 spots on the left side of the floor. Basketball college pointguard workout, coachs clipboard. Threepoint specialist shooting workout assist assen. I know you guys like when i post full basketball workouts so i thought since i had three point guards in the gym i might as well bust out the camera and show you all what we got done that day. Shooting drills 300shot workout guards 1 c 10 15 fo oters 18. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. 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. Put cone or chair on both wings, position outside the 3pt arc. Xavier university mens basketball 3800 victory parkway cintas center cincinnati.
For an excellent calf stretch, face and lean against a wall keeping the leg or legs straight while keeping the heels down. Make the move to the basket, rebound and make the same move out to the other. Pure intensity basketball is dedicated to assisting athletes in maximizing their full basketball potential through the latest skill development methods. Full court dribble moves into lay ups and jumpers incorporate hesitation, behind the back. Theposition of the elbows encourages you to spread your knees the elbows will go between the knees as you lower into a full squat. Today he heads ng pro performance in the uk, teaching players of all ages and skill levels, with a focus on instilling discipline, focus, hard work and a positive mindset in his players. Perform the workout two to three times per week with two to four players of similar. 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. It features 60 minutes of nonstop dribbling with two simple rules. July strength training 4x per week, 2x per week sparq training before workouts 1x general conditioning post workout treadmill sprint work. Schedules, camps, skill development sessions, inseason and out of season times and dates. Mar 06, 2014 these 4 basketball skill development drills came from the stephen curry skills academy and are a part of alan steins 12 volume basketball coaching nuggets. Defensive slidesthree minutes width of free throw line three sets. 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.
As we have mentioned in the coaching youth basketball book, all children. Uncs ultimate medicine ball abs workout mens health. Too many players make the mistake of starting the basketball drill and just running through the motions. Complete basketball skill workout 0 shares share on facebook share on twitter most basketball players get in the gym and dont how to improve their court game. Basketball is a game of starting and stopping and jumping with varying bouts of very high intensity activity. March madness strength and conditioning program muscle. Players, use this menu to jump to the drills you want. Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger. Passerrebounder is underneath the rim with a ball 2.
Mar 23, 2014 the dribbling workout below is from our killer crossover basketball camp at 4th quarter training. The dribbling workout below is from our killer crossover basketball camp at 4th quarter training. Sep 29, 2016 i know you guys like when i post full basketball workouts so i thought since i had three point guards in the gym i might as well bust out the camera and show you all what we got done that day. Starting out you may want to lower your repssets and increase them as you develop. Coach k has hired a number of former players as assistant coaches and together they have created a workout program that is effective in. 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. Improve multi directional force application for greater sprint speed, higher. August strength training 4x per week, sparq training 2x per week before lift, on court moderate intensity conditioning 1x per week, 1x per week on track football.
Intermediateadvanced warm up dynamic stretch, or aerobic of your choice for 510 mins dont burn yourself out. Use the following offseason basketball skill workout to improve your footwork, ball handling and shooting. At home bodyweight basketball workout no equipment. This workout contains 8 scoring and ballhandling skills dri. Therefore, we have built on the original tabata principle and performed multiple 4 minute bike workouts over. This page presents a number of excellent individual player development workouts and drills generously provided by basketball coach and trainer tim springer of san antonio, tx. Agility, conditioning, agility, conditioning, skill work ball handling and shooting in particular and organized, structured, and supervised pickup games. This is a great workout that simultaneously works on your handle, your shooting, and playing with the ball in your hands. The first thing to realize is that the great players focus on the little things. When stretching the achilles tendon, the same stretch, however, the knees should be bent and once again the heels remain on the floor. Steve nash 20 minute shooting workout basketball for coaches. The free 45 day beginner program stew smith fitness. Using this routine, you will train one body part per day for duration of 5 days. I use mostly full body exercises with trx suspension trainer that hit many muscles per movement so i get a much bigger impact with less exposure.
Many athletes can be disciplined for a workout, a week, or a month. Since the early 1980s, duke basketball has experienced great success under the tutelage of mens head basketball coach mike krzyzewski. Players stand facing the coach while holding their basketball with both hands, waist. Begin your fullbody workout with weight training, which will develop muscular strength and will help improve performance and reduce the risk of injury. The commitment of a true professional is for his entire career. A workout that will build strength in the major muscles needed for basketball includes squats, stepups, deadlifts, bench presses, incline bench presses, shrugs, bentover rows, preacher curls. Nov 16, 2018 begin your full body workout with weight training, which will develop muscular strength and will help improve performance and reduce the risk of injury. Many years ago most strength programs were inherited from weight lifters, bodybuilders, and track athletes. Developing confidence, coordination, strength, timing, and stamina is the athletes main focus throughout the workout.
This workout is fantastic for all guards who are time poor. In my workout routine i focus on functional training. Train like an nba star with this 5day strength, speed, and agility workout. Inside out when dribbling with the right hand, fake to left with left foot and fake the. Execute each of the following drills for 90 seconds. Developing motor skills necessary for more efficient movement. Strength and conditioning philosophy our strength and conditioning program at weber state university is designed to develop the athletes total athletic performance capabilities.
Then, eat a good breakfast full of protein, carbohydrates, and plenty of water. Gotokenny is a basketball training resource that offers a variety of products and. Make 5 weakhand reverse layups driving with weakhand from each wing 10 total layups 5 make 5 free throws 6 35 in 6 drill a put 6 minutes on clock b make a 3 or midrange from each of the 5 standard spots corners, wings, top of key. There are hundreds of workouts organized by skill level. Make sure you use your full routine every time you step to the free throw line. Off season player development capital boys basketball. Shooting drills 300shot workout guards c 1 20 free throws 18. Jun 15, 2018 id like to share with you guys what started everything for me in my quest for increasing my vertical, it was the free workbook on how to jump higher in 45 minutes by jacob hiller which you can download below. Open gym 56x per week, athletes individual workouts on their own 46x per week. Basketball is an interval based sport with quick bursts of sprints and stops. The coast guard rescue swimmer navy sar workout the service academy workout west point, navy, air force academy the navy, air force, marine corp boot camp workout the army ocs and pft workout the law enforcement physical fitness workouts the fbi academy workout fbi workout vol 2 the dea workout the fletc workout ace the peb. With a month to go before training camp opens, all of the knicks should be going full. The internet is full of various workouts and exercises.
Heres a list of the exercises including reps x sets. Speed training speed speed speed speed week 5 week 6 week 7 week 8 thursday warmup prehab 4 way ankle with therabands 30x each way clean and jerk 4x4 4x4 5x3 5x3 band squats 3x6 80% 3x5 85% single leg press 3x6 each 3x5 each. He started his career in the ncaa at vcu and then continued to play pro in the top leagues in italy, france, spain and switzerland. Basketball player development series with tim springer college pointguard workout from the coachs clipboard basketball playbook. Here are two other links to previous posts of some workout drills from stephen curry. Detailed long term workouts with day by day planning programs. You should aim for each workout to incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. Shooting and all around workouts strictly skills basketball.
At home bodyweight basketball workout no equipment needed. 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. The primary focus of the program during these two phases is to improve anaerobic capacity, speed, agility, explosive power and strength. Strength training for basketball washington huskies. From finishing moves to dribbling skills, the nba basketball skill workout will have you handling the basketball and scoring like a pro. The following 45minute workout should be preformed three days a week. All speed and agility drills should be completed on a basketball court. Increasing athletes total ability to complete larger volumes of deliberate work day to day week to week month to month year to year. Individual basketball workouts basketball shooting drill. Player development mini campsclinics events mission. Make the move to the basket, rebound and make the same move out to the other cone.
He also demonstrates some other shooting drills that he likes to do. Included are many of the training drills used by several top nba players. The more movements you join, the more complexly you will exercise your body. Apr 14, 2018 basketball conditioning is unlike any other sport so i wanted to put this workout together so you could use these movements and methods to directly translate them into your play on the basketball.
Defensive slide facing away from the court up the sideline to midcourt. The goal of this program is to provide a daybyday, safe, efficient, and productive preseason training program. Fullbody workout routines for basketball players sportsrec. 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. Dumbbells, barbell, pullup bar, bench best completed in gym type. This is a very challenging workout so be sure to adjust the repssets to a level that will allow you to execute correctly. Xavier university mens basketball 3800 victory parkway cintas center. Also, a division i college basketball game is broken down into approximately 4 minute segments due to media timeouts. While dribbling down the court, the player pass and catches the tennis ball from the coach. This training program only addresses the strength portion of your program.
Shooting drills 300shot workout guards 1 c 10 15 foot ers 18. If every basketball player worked as hard as me, i would be out of a job steve nash. Here are a few skill workouts that show you exactly what to do each day for improvement. Monday workout goblet squat place hands under a the top of a dumbbell, keeping heels flat on the ground, lower into a squat with no hunch in the lower back. Prolific point guard pdfs pure intensity basketball. To get better, each basketball drill needs to have a purpose and you really need to focus and work hard to improve. With each repetition, increase the pace so ballhandler is almost full. The best sciencebased full body workout for growth 11 studies. Basketball conditioning is unlike any other sport so i wanted to put this workout together so you could use these movements and methods to directly translate them into your play on the basketball. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit.
The individual strength training increases an individuals value to the team by. May 02, 2014 capital boys basketball all information regarding the boys basketball teams at capital high school. Mar 16, 2016 nick george is a former team gb and english international. 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. Strong basketball players tend to attack the basket more, rebound more, and play tougher on defense.