Covenant College Women s Basketball Voluntary Off-Season Workouts

Transcription

1 Voluntary Off-Season Workouts

2 Ladies, The constant theme in our locker room over the past year has been consistency. To be the best athlete you have to be willing to give consistent effort both in season and out of season. The purpose of this workout program is to give you a guideline to improve your physical conditioning and skill. It also serves by giving you goals from week to week. Every time you train, you are striving to improve and do better than you have done in previous workouts. As you keep up with your progress throughout the offseason you will see the results of your hard work and effort. Here are some keys to remember as you go through this workout: Little things make the biggest difference- Challenge yourself to make sure that you pay attention to the details whether it is proper lifting technique or being fundamentally sound in all of your basketball drills. There are only two things you can control- Attitude and Effort Compete!- Even if you are working out individually challenge yourself to improve from drill to drill Stay Humble and Hungry- you have been given talents and opportunities that not everyone gets- give God thanks. As a college coach, I truly have the greatest job in the world. I get to share with young people the love of God while working around the game I love. I am looking forward to what the future holds in store for us all as we pursue the Glory of God in everything we do. Lord bless you all. Coach Mullins

3 Nutritional Guidelines for the Athlete s Diet CARBOHYDRATES o Provide Energy o Your major fuel source o 60 to 65% of your daily calorie intake shouldbe from carbohydrate rich foods like: Whole grain cereals, breads, pasta PROTEINS o Repairs, maintains, ands builds muscle o 15 to 20 % of your daily calorie intake o Choose low fat sources o Choose from plant and animal sources: Fish, chicken, lean meat, eggs Fruits Vegetables beans, corn, potatoes Beans Milk, yogurt Seeds, nuts FATS o Produces hormones, healthy skin o Stay away from saturated and trans fats o Good fats are very important! o 25% of daily calorie intake o Good fats include: Fish (omega 3 fatty acids) Olive oil, peanut oil, canola oil Seeds, Nuts MINERALS o Regulate cell function and provide structure for cells o Important Minerals: Calcium strong teeth, bones, muscles * found in dairy products, green leafy veget. Iron essential for oxygen transport * found in red meats, fish, eggs, poultry Iodine controls rate energy is released * found in salt, seafood, bread, milk Potassium maintains fluid balance * found in bananas, green leafy vegetables VITAMINS o Regulate chemical reactions in body o Low levels can reduce performance o Body does not manufacture them, must consume them through food Vitamin C Fruits and Vegetables Vitamin D Milk and Sunshine B Vitamins whole grains, vegetables, nuts, milk, eggs, fish, poultry WATER o Regulates body temperature and transports nutrients o Makes up 60% of your body weight o Dehydration impairs performance Guidelines: Drink 2 cups of fluid 2 hours before competition Drink 1 ½ cups of water 15 minutes before event Drink 1 cup of fluid every 20 minutes Avoid beverages with caffeine as it adds to dehydration (drink water & sports drinks) * Thirst occurs once you are already low on fluids.

4 High Energy Foods for Athletes These are some of the best foods you can eat as an athlete, the ones that improve athletic performance. They are of particular importance in your diet. Make sure you include them. Bananas: The perfect snack-one of the highest sources of potassium. Beef: Great source of zinc, high quality protein, iron and creatine. Beans-Legumes: High in protein and B Vitamins, important for building protein Broccoli: One of the best nutritional foods around. High in Vitamin C, folic acid, calcium, magnesium and iron. Brown Rice: Better for you than white rice. Carrots and Carrot Juice: Most concentrated source of beta-carotene Cheese: Great source of calcium Chicken: Another high quality protein source Corn: High carbohydrate source Dried Fruit: Concentrated sources of energy and good sources of iron Fig Bars: Strong carbohydrate punch and easy to eat Grapes: Good source of boron, important in building strong muscles and bones Kiwi: High in vitamin C Lentils: Good source of protein, complex carbohydrates, and iron. Milk: Absolutely essential for athletes. Great source of vitamin D and calcium. Oatmeal: Great source of fiber and carbohydrates. Orange Juice: Vitamin C, potassium and more Papaya: A treasure trove of nutrients Pasta: Loaded with complex carbohydrates Potato: Powerhouse of complex carbohydrates, potassium, Vitamin C and iron Salmon: High protein and rice source of important omega-3 fatty acids Strawberries: Vitamin C and fiber Water: 2 liters a day for athletes is a must! Whole Grain Cereals: : Complex carbohydrates. Choose whole grain bread rather than white. Yogurt: Another great source of all-important calcium.

5 Conditioning Program Your Summer Conditioning Program and Jump Rope Workout are outlined in a step by step progression to complement your Strength Training Program so you will be as strong and as well conditioned as possible before preseason begins in the Fall. Follow the program exactly as outlined. Do not try to fool yourself and put off your conditioning, thinking you can pick it up later. What you do today will affect tomorrow s ability. Mile Run - Guards 7:15 Posts 7:45 Pyramid - 1 x 1 down and back (DB) =:12 secs 1 x 2 DB=:25 1 x 3 DB=:40 1 x 4 DB=:55 1 x 5 DB =:70 Before you run, make sure you complete a dynamic and abdominal workout Dynamic workout Odd Weeks Even Weeks 2 x 20 yds each 2 x 20 yds each Walking toe touch Walking toe touch Lunge squat lunge Technique defensive slide High Knee Hug(stretch gluts) Inch worm Ankle Hug (stretch quads) High Knee Hug(stretch gluts) High Knee carioca Ankle Hug (stretch quads) Walking lunge High Knee skips Backwards lunge walk Abs Abs Toe touches 2 x 30 Single leg V ups 2 x 30 Bicycle 2 x 20 Bicycle 2 x 30 Butterfly 2 x 30 Ab Planks (bridges) 2 x 30 sec Crunches 2 x 50 Crunches 2 x 50 Right Side Plank 2 x 30 secs. Right Side Plank 2 x 30 secs. Left Side Plank 2 x 30 secs. Left Side Plank 2 x 30 secs. Ab workouts defined on the next page

6 Crunches -on the floor, knees up, lift head to knees Suitcases -lying flat on floor, lift knees to chest while lifting hips off of floor Toe touches -with legs in the air, touch toes while lifting shoulder blades off floor. Butterfly -on the floor, soles of shoes together, raise chest towards feet reaching with both hand together towards feet. Bicycle -touch rt. elbow on left knee, then touch left elbow on right knee while alternating legs in the air like bike riding. Single Leg V ups - lying flat on back, raise one leg straight up and lift chest toward raised leg. Do required reps and switch legs. Ab Plank -Face down, rest on forearms and hold your body of the floor. Keep elbow under shoulders with forearms facing forward. Try to keep a straight line throughout legs and spine. Hold this position for the desired time. Right/Left Side Plank - Rest right forearm on ground with the left arm fully extended in air. Right foot should be in contact with the ground with the left foot directly on top of the right. Form a plank keeping elbow under shoulders and a straight line throughout legs and spine. Lower slowly to ground making contact with right hip. Return to straight plank position. EXERCISES WHICH UTILIZE THE PLYOMETRIC CONCEPT 1. Single Leg Hops -Hop continuously on one leg for distance. Attack the ground with the hop leg in a pawing motion. 2 x 6 means 2 sets of 6 hops. Do sets on the right AND left leg. 2. Standing Long Jumps -Place your toes on a line, feet parallel, and jump forward as far as possible, which would be 1 rep. 3. Squat Jumps in Place -Feet are approximately hip width apart, squat quickly down to a position where the top of your thigh is parallel to the ground, hands locked behind your head, explode up, jumping without stopping until all reps are completed. 4. Repeat Long Jumps -Start like you are performing a standing long jump; when you make contact with the ground after your first jump, continue to jump forward until all reps are completed. 5. Continuous Lunges -Begin in a lunge position with one foot in front of the other making sure the front knee does not bend more than 90 or bend past the toes. Jump up and switch legs in midair so that when you land the other leg is in front. This is 1 rep. This exercise is performed in place without moving forward. 6. Pogo Jumps -Standing straight and without using arms or bending knees jump as high as you can, bending at your ankles, using your calves. As soon as you make contact with the ground, spring back into air. Jump prescribed reps without stopping to complete set. 7. Star Jumps -Begin with feet barely shoulder width apart, then bend knees and jump into air moving your arms and legs in a jumping jack motion bringing feet and arms back to original starting position when contacting the ground. Jump prescribed reps without stopping to complete set. 8. Rocket Jumps -Begin in a squat position then explode in the air driving your arms upward. Repeat until set is completed.

7 Jump Rope Workout Covenant College DEVELOPS FOOT QUICKNESS, COORDINATION AND STAMINA JUMP ROPE ON TUESDAY AND FRIDAY * Perform jump rope exercise on a soft, forgiving, surface such as grass, turf, or track, which are more flexible than concrete or the gym floor. PROCEDURE: Continuously jump rope performing each of the footwork patterns for the time indicated during the weeks prescribed. For each week add 5 seconds to each jumping pattern: Jumping style: June July August Feet Together 60 sec 90 sec 120 sec LEFT foot only 2 x 10 sec 2 x 30 sec 90 sec RIGHT foot only 2 x 10 sec 2 x 30 sec 90 sec Feet Together 40 sec 60 sec 90 sec High Knees 20 sec 45 sec Feet Together 20 sec 45 sec Double Step (2 jumps right foot, 2 jumps left foot, repeat) 30 sec 60 sec 90 sec Speed Jumps (Jump as fast as possible) 20 sec 30 sec 60 sec Total Time Jumped: 3:20 6:40 10:30

8 SPEED DRILLS Shuttle Run - like running suicides in the gym, but on the football field for the prescribed distance (ex. 5,10,15=run to the 5 yd line then back to end line, then to 10 and back, then to 15 and back) 300 yds - running on a football field from corner of end line across the field to the sideline then down sideline turning to run down the end line, then down sideline back to corner where you started. 300 yd shuttle - sprint to 50 yd line 3 times to equal 300 yds OR in gym sprint 5 Down and backs 150 yd runs - go to 50 yd line, back to end line, then back to finish at 50 yd line. do prescribed exercise for each 50 yd segment. Ex.-stride, sprint, stride Zig Zag cones - place cones in a zig zag formation approx 5 yds apart. 1 set = a. v cut inside each cone, b. sprint around each cone, c. sprint to one side, defensive slide back d. defensive slide then sprint to other side) Stay as close to the cones as possible, while staying low in a stance 4 corner drills - place cones in a square appox 5 yds apart. 1 set = a. sprint around outside of cones b. back peddle around outside of cones c. defensive slide around cones facing inside, d. then again facing outside) Stay as close to the cones as possible, while staying low in a stance 4 corner hops - draw a cross or find a spot on court of field where lines intersect. Each quadrant has a #. Hop on #'s in sequence for 30 secs set = 1234-both feet, 1234-rt foot only, 2143 left foot only) 3 4 Lateral hops - Use a line on football field or gym. 1 set = a. facing forward-hop quickly forwards then backwards over line 10x then sprint 6 steps b. facing the right-hop quickly left then right over line 10x then sprint 6 steps c. facing the left- hop quickly right then left over line 10x then sprint 6 steps

9 Week 1 Conditioning Schedule Date : Day Speed Drills Agility Conditioning MON. Shuttle Runs*1min rest between sets. ZZ cones x 2 Pogo Jumps 2 x10 4 x 30yds(5,10,15 30) 4 corner drillsx 1 Squat Jumps 2x10 Rocket Jumps 2x10 Star Jumps 2x10 St. Long Jump 2 x 6 TUE Cont. Lunges 2 x mins continuous cardio (bike, swim, run, treadmill, etc) THU. Pyramid Run Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70 FRI. ZZ cones x 2 St. Long Jump 2 x 8 One Mile Run 4 corner drills x 1 Repeat Long jump 2x10 Guards 7:15 Posts 7:45

10 Week 2 Conditioning Schedule Date : Day Speed Drills Agility Conditioning MON. Shuttle Runs*1min rest between sets. ZZ cones x 2 Pogo Jumps 2 x10 4 x 30yds(5,10,15 30) 4 corner drills x 1 Squat Jumps 2x10 Rocket Jumps 2x10 Star Jumps 2x10 St. Long Jump 2 x 6 TUE Cont. Lunges 2 x mins continuous cardio (bike, swim, run, treadmill, etc) THU. 4 corner hops x 1 Pyramid Run (1,2,3,4,5,4,3,2,1) Lateral Hops x 2 Pogo Jumps x10 1x1= :12 1x2= :30 Squat Jumps x10 1x3= :45 Rocket Jumps x10 1x4= :62 Cont. Lunges 30 1x5= :87 FRI. St. Long Jump 2 x 8 Two Mile Run Repeat Long jump 2x10 Guards 14:30 Posts 15:30

11 Week 3 Conditioning Schedule Date : Day Speed Drills Agility Conditioning MON. Shuttle Runs*1min rest between sets. ZZ cones x 2 Pogo Jumps 2 x10 4 x 30yds(5,10,15 30) 4 corner drillsx 1 Squat Jumps 2x10 Rocket Jumps 2x10 Star Jumps 2x10 St. Long Jump 2 x 6 TUE Cont. Lunges 2 x mins continuous cardio (bike, swim, run, treadmill, etc) THU. 4 corner hops x 2 Pyramid Run Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70 FRI. St. Long Jump 2 x 8 12 minute run Repeat Long jump 2x10 (6 minutes out- come back faster)

12 Week 4 Conditioning Schedule Date : Day Speed Drills Agility Conditioning MON. Shuttle Runs*1min rest between sets. Pogo Jumps 2 x10 4 x 30yds(5,10,15 30) Squat Jumps 2x10 Rocket Jumps 2x10 Star Jumps 2x10 St. Long Jump 2 x 6 TUE 4 corner hops x 2 Lateral Hops x 2 Cont. Lunges 2 x mins continuous cardio (bike, swim, run, treadmill, etc) THU. 4 corner hops x 2 Pyramid Run Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70 FRI. St. Long Jump 2 x 8 One Mile Run Repeat Long jump 2x10 Guards 7:15 Posts 7:45

13 Week 5 Conditioning Program Date : Day Speed Drills Agility Conditioning MON. Shuttle Runs*1min rest between sets. Pogo Jumps 2 x10 4 x 30yds(5,10,15 30) 4 corner drills x 3 Squat Jumps 2x10 Rocket Jumps 2x10 Star Jumps 2x10 St. Long Jump 2 x 6 TUE Cont. Lunges 2 x mins continuous cardio (bike, swim, run, treadmill, etc) THU. ZZ cones x 3 Pyramid Run Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70 FRI. St. Long Jump 2 x 8 Two Mile Run Repeat Long jump 2x10 Guards 14:30 Posts 15:30

14 Week 6 Conditioning Schedule Date : Day Speed Drills Agility Conditioning MON. Shuttle Runs*1min rest between sets. ZZ cones x 2 Pogo Jumps 2 x10 4 x 30yds(5,10,15 30) 4 corner drillsx 1 Squat Jumps 2x10 Rocket Jumps 2x10 Star Jumps 2x10 St. Long Jump 2 x 6 TUE Cont. Lunges 2 x mins continuous cardio (bike, swim, run, treadmill, etc) THU. 4 corner hops x 2 Pyramid Run Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70 FRI. St. Long Jump 2 x 8 16 minute run Repeat Long jump 2x10 (8 minutes out- come back faster)

15 Daily Basketball Workout Drills Ball Handling Drills 1. Stationary One Ball- While maintaining a triple threat position throughout the drill work on basic ball handling skills (30 seconds each with no faults) a. Rotate Basketball around the waist b. Rotate Basketball around one leg c. Figure eight through legs d. Right hand dribble- low and tight (below the waist and protect with off hand) e. Left hand dribble f. Crossover- low and tight to the body, keep ball below your knees as you crossover g. Crossover behind the back h. Right hand inside out dribble- start the dribble on the outside of your body and then fake the crossover and control it back to the outside of your foot i. Left hand inside out dribble 2. Two-ball ball handling- While moving down the floor, control both basketballs in a variety of ways (Down and Back- no faults) a. Control dribble- both basketballs hit the floor at the same time b. Alternating dribble- one ball hits the floor as the other hits your hand c. One hand crossback- One hand controls the ball outside of your body while the other crosses back and forth in front of your body d. Zig Zag crossover- moving up the floor in a zig zag formation, plant your outside foot and crossover with both basketballs as you change direction e. Zig Zag crossover front and back- while moving up the floor in a zig zag formation, plant your outside foot and exchange hands by bringing one ball behind your back while crossing the other over in front of you.

16 Daily Basketball Workout Drills Shooting Drills ***** It is important that you make all basketball drills as game-like as possible. Make sure that you are focusing on making cuts game speed, having the right footwork (permanent pivot foot)with your knees bent and hands ready to square up on the shot***** 1. Perfects- From both blocks and three feet in front of the rim, begin by making 3 perfect shots without hitting rim. This helps stretch out your muscles and train them to shoot the ball consistently every time. 2. One hand form shooting- Starting 3 feet from in front of the rim, make 3 shots in a row with one hand only. Move back a step after you hit each set of three. Finish by making 5 one hand shots from the free throw line. 3. Mican Drill- starting with your head underneath the rim hit as many layups from the right and left side in 30 seconds. Make sure you go off of one foot and finish with your outside hand. Also, keep the ball high above your head when you get a rebound. 4. Reverse Mican Drill- same as the Mican drill except you keep your back to the baseline 5. Drop Step Moves on the block- Start with your head underneath the rim. Spin the ball out to beyond the block. Follow the ball and get a catch on the block. As you are getting the catch drop the proper leg towards the rim and finish with a power layup. (Outside and Inside Moves) 6. Putbacks- Throw the ball off the glass and putting it back in with a quick and explosive second jump. You can also get the rebound and step through to the other side of the rim and finish strong. 7. Progression Spin Shooting- With this drill you want to simulate all the different shots you would see on the offensive side of the floor. You will progress through the three shots (Drive to the rim, One dribble pull up, Jump shot) Get shots from the following spots: a. Short Corners b. Up the Rail line to the Elbows c. Crossing the Lane to the Elbows d. Elbow to Elbow e. Screen out to the corner f. Downscreen to the wings g. Downscreen to the Top of the Key 8. Full Court Shooting- Get the rebound- push the ball quickly up the floor and finish in transition: a. Layups b. Running Jumpers from the block c. Elbow Jumpers d. Transition 3 s

17 Week Lay ups Right Corner Right Wing Top of Key Left Wing Left Corner 1 dribble pull up Right Corner Right Wing Top of Key Left Wing Left Corner 3 pointers Right Corner Right Wing Top of Key Left Wing Left Corner