Off-Season Conditioning for Basketball

Week 1 - Workout #1

Work Capacity -- 3 Sets

·         Jump Rope x 2 min

·         Jumping Jacks x 30

·         Bodyweight Squats x 20

·         Push-ups x 20

·         Mountain Climbers x 20 each side

·         Sit-ups x 20

·         Burpees x 15

Workout #2

Extensive Tempo Intervals -- Sprint the sideline, walk the baseline = 10x around the court

Workout #3

Footwork/Agility -- perform each skill sideline to sideline x 2 each

·         Side Slide

·         Crossover Run

·         Cross Behind Run

·         Grapevine

·         Backpeddle

·         Butt Kickers

·         Power Skip

·         Defensive Slide

Shuttles -- Foul Line to Foul Line, 3 round trips (3:1 rest/work ratio), 5 reps

Week 2 - Workout #1

Work Capacity -- 3 Sets

·         Jump Rope x 2 min

·         Jumping Jacks x 30

·         Bodyweight Squats x 20

·         Push-ups x 20

·         Mountain Climbers x 20 each side

·         Sit-ups x 20

·         Burpees x 15

Defensive Slide Drill -- place two cones about 10 yards apart. Slide cone to cone with perfect defensive posture (chest up, hips down, feet pointing straight ahead, maintain you're a-frame position i.e. feet outside your knees, knees outside your hips.) for 3 round trips. 3:1 work to rest ratio, 5 reps.

Workout #2

Extensive Tempo Intervals -- Sprint the sideline, walk the baseline = 12x around the court

Workout #3

Footwork/Agility -- perform each skill sideline to sideline x 2 each

·         Side Slide

·         Crossover Run

·         Cross Behind Run

·         Grapevine

·         Backpeddle

·         Butt Kickers

·         Power Skip

·         Defensive Slide

Shuttles -- Foul Line to Foul Line, 3 round trips (3:1 rest/work ratio), 7 reps

Week 3 - Workout #1

Defensive Slide Drill -- place two cones about 10 yards apart. Slide cone to cone with perfect defensive posture (chest up, hips down, feet pointing straight ahead, maintain you're a-frame position i.e. feet outside your knees, knees outside your hips.) for 3 round trips. 3:1 work to rest ratio, 5 reps.

Crossover run drill -- same as slide drill but using a crossover step (trail leg crosses in front of lead leg), 3 round trips, 3:1 rest to work, 5 reps.

Forward/Backward Drill -- same as above but sprint to first cone and then backpeddle. 3 round trips, 3:1 rest to work, 5 reps.

Workout #2

Extensive Tempo Intervals -- Sprint the sideline, walk the baseline = 15x around the court

Workout #3

Footwork/Agility -- perform each skill sideline to sideline x 2 each

·         Side Slide

·         Crossover Run

·         Cross Behind Run

·         Grapevine

·         Backpeddle

·         Butt Kickers

·         Power Skip

·         Defensive Slide

Shuttles -- Foul Line to Foul Line, 3 round trips (3:1 rest/work ratio), 7 reps

-          Baseline to baseline, 3 round trips (3:1 rest/work ratio), 3 reps

Week 4 - Workout #1

Defensive Slide Drill -- place two cones about 10 yards apart. Slide cone to cone with perfect defensive posture (chest up, hips down, feet pointing straight ahead, maintain you're a-frame position i.e. feet outside your knees, knees outside your hips.) for 3 round trips. 3:1 work to rest ratio, 6 reps.

Crossover run drill -- same as slide drill but using a crossover step (trail leg crosses in front of lead leg), 3 round trips, 3:1 rest to work, 6 reps.

Forward/Backward Drill -- same as above but sprint to first cone and then backpeddle. 3 round trips, 3:1 rest to work, 6 reps.

Workout #2

Extensive Tempo Intervals -- Sprint the sideline, JOG the baseline = 10x around the court

Workout #3

Footwork/Agility -- perform each skill sideline to sideline x 2 each

·         Side Slide

·         Crossover Run

·         Cross Behind Run

·         Grapevine

·         Backpeddle

·         Butt Kickers

·         Power Skip

·         Defensive Slide

Shuttles -- Foul Line to Foul Line, 3 round trips (3:1 rest/work ratio), 7 reps

-          Baseline to baseline, 3 round trips (3:1 rest/work ratio), 5 reps