Treadmill Workouts for Basketball Players PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse. For additional basketball-specific strength &conditioning resources, visit: StrongerTeam.com The #1 Authority on Improving Basketball Athleticism YouTube.com/StrongerTeam Twitter.com/AlanStein Facebook.com/StrongerTeam A note from Alan Thank you for your purchase, I truly appreciate your business. I personally guarantee to deliver high quality training resources and unparalleled customer service. 2013 Stronger Team, LLC All Rights Reserved
Introduction A standard treadmill is an excellent training tool for basketball players for two distinct reasons. One, a treadmill causes slightly less impact than running on the court. Two, it allows you to completely control the environment and specifically manipulate both speed and incline. We incorporate treadmill workouts throughout the year with our players. These workouts can be used with a single player or with your entire team! Safety and proper use are a high priority when performing treadmill workouts. Please adhere to the following: Getting on the Treadmill Getting off the Treadmill Start by straddling the treadmill and holding the handrails. Place your feet on the frame of the treadmill, straddling the belt. While continuing to straddle, turn on the treadmill and increase to an appropriate speed for the warm-up (approximately 6.0 mph). Before you hop on the moving belt, continue to hold the handrails (either to the side or in front). Then one foot at a time, as if you were about to start running on the ground, get onto the treadmill and begin running. Once you feel in control and balanced, let go of the handrails and continue running. To dismount the moving belt, grab the handrails for support and jump off of the treadmill belt so that your feet land in the straddle position (same position you started in). You will do this every time you are resting. As far as posture, try to run as normally as possible. Try to keep your waist about 8-10 inches from the cross bar and display panel to ensure you are centered on the belt. Stay focused straight ahead with your neck neutral (don t look up or down). Avoid looking to the sides as that may cause you to drift and lose your sense of balance. Body placement is extremely important! The following workouts are not set in stone. They simply provide a template to use. You have full freedom to manipulate both speed and incline to meet your specific needs. 2013 Stronger Team All Rights Reserved 1
Recommended Warm-Up and Cool Down Here is a recommended warm-up and cool down. Please perform these before and after every treadmill workout. You may want to do the warm-up, dismount and stretch, and then begin the actual workout. Warm-Up Speed Incline Work Period Rest Period 6.0 mph / 9.6 kph 2 % 1:00 :30 7.0 mph / 11.2 kph 4 % :45 :30 8.0 mph / 12.8 kph 6 % :30 :30 Cool Down Speed Incline Work Period Rest Period 3.0 mph / 4.8 kph 2 % 3:00-2013 Stronger Team All Rights Reserved 2
Treadmill Workouts Workout #1: 10 10 10 Speed Incline Work Period Rest Period 2013 Stronger Team All Rights Reserved 3
Workout #2: Short Intervals (Repeat this entire sequence twice) Speed Incline Work Period Rest Period Straddle Treadmill Rest 1:00 Workout #3: Pyramid Runs Speed Incline Work Period Rest Period 6.0 mph / 9.6 kph 2 % 2:00 :15 7.0 mph / 11.2 kph 4 % 1:45 :15 7.5 mph / 12.0 kph 4 % 1:30 :30 8.0 mph / 12.8 kph 6 % 1:15 :45 8.5 mph / 13.6 kph 6 % 1:00 1:00 9.0 mph / 14.4 kph 8 % :45 1:15 8.5 mph / 13.6 kph 6 % 1:00 1:00 8.0 mph / 12.8 kph 6 % 1:15 :45 7.5 mph / 12.0 kph 4 % 1:30 :30 7.0 mph / 11.2 kph 4 % 1:45 :30 6.0 mph / 9.6 kph 2 % 2:00 2013 Stronger Team All Rights Reserved 4
Workout #4: 4 Quarters Speed Incline Work Period Rest Period Quarter 1 st 1 st 1 st 1 st 6.0 mph / 9.6 kph 2 % Light jog 2:00 8.0 mph / 12.8 kph 8 % :30 :30 2 nd 8.0 mph / 12.8 kph 8 % :30 :30 2 nd 8.0 mph / 12.8 kph 8 % :30 :30 2 nd 8.0 mph / 12.8 kph 8 % :30 :30 2 nd 6.0 mph / 9.6 kph 2 % Light jog 2:00 3 rd 3 rd 3 rd 3 rd 6.0 mph / 9.6 kph 2 % Light jog 2:00 8.0 mph / 12.8 kph 8 % :30 :30 4 th 8.0 mph / 12.8 kph 8 % :30 :30 4 th 8.0 mph / 12.8 kph 8 % :30 :30 4 th 8.0 mph / 12.8 kph 8 % :30 :30 4 th 2013 Stronger Team All Rights Reserved 5
Organized Chaos Treadmill Workouts Here are a few examples of what we call organized chaos workouts. The game of basketball involves highly intense effort of varying lengths followed by brief rest periods. The work and rest periods during an actual game are very sporadic there is no pre-set pattern. Therefore, the following treadmill workouts have no official pattern which helps mimic the random demands of an actual game. Organized Chaos Workout #1 Speed Incline Reps Work Period Rest Period 9.0 mph / 14.4 kph 0 % 1 1:30 1:00 9.0 mph / 14.4 kph 10 % 1 :20 :20 12.0 mph / 19.3 kph 0 % 1 :20 :30 12.0 mph / 19.3 kph 10 % 1 :10 :30 8.0 mph / 12.8 kph 2 % 1 :30 1:00 12.0 mph / 19.3 kph 10 % 4 :10 :30 11.0 mph / 17.7 kph 0 % 3 :10 :10 11.0 mph / 17.7 kph 10 % 4 :10 :30 9.0 mph / 14.4 kph 0 % 1 :30 1:00 10.5 mph / 16.9 kph 8 % 2 :20 :30 11.5 mph / 18.5 kph 5 % 2 :15 :30 12.0 mph / 19.3 kph 0 % 3 :10 :20 2013 Stronger Team All Rights Reserved 6
Organized Chaos Workout #2: Alternating Recovery Speed Incline Reps Work Period Rest Period 9.0 mph / 14.4 kph 10 % 1 :10 :30 9.0 mph / 14.4 kph 10 % 2 :10 :10 10.0 mph / 16.0 kph 10 % 1 :10 :20 10.0 mph / 16.0 kph 10 % 2 :10 :10 11.0 mph / 17.7 kph 10 % 1 :10 :20 12.0 mph / 14.4 kph 10 % 2 :10 :30 11.0 mph / 17.7 kph 10 % 1 :10 :20 10.0 mph / 16.0 kph 10 % 2 :10 :30 10.0 mph / 16.0 kph 10 % 1 :10 :10 9.0 mph / 14.4 kph 10 % 2 :10 :30 2013 Stronger Team All Rights Reserved 7
Organized Chaos Workout #3: Alternating Incline Speed Incline Reps Work Period Rest Period 10.0 mph / 16.0 kph 5 % 1 :30 :30 10.0 mph / 16.0 kph 6 % 1 :25 :25 10.0 mph / 16.0 kph 7 % 1 :20 :20 10.0 mph / 16.0 kph 8 % 1 :15 :15 10.0 mph / 16.0 kph 9 % 2 :10 :30 10.0 mph / 16.0 kph 10 % 2 :10 :30 10.0 mph / 16.0 kph 9 % 2 :10 :30 10.0 mph / 16.0 kph 8 % 1 :15 :15 10.0 mph / 16.0 kph 7 % 1 :20 :20 10.0 mph / 16.0 kph 6 % 1 :25 :25 10.0 mph / 16.0 kph 5 % 1 :30 :30 2013 Stronger Team All Rights Reserved 8
BONUS: Jump Rope Workouts The jump rope is a fantastic tool used to develop footwork and coordination. You can alter the foot patterns as well as stay stationary or cover ground. You can go for reps or for time. You are only limited by your creativity! Choosing a jump rope that fits your body size is extremely important. When holding the handles together, the jump rope should be as tall as your shoulders (or as close as possible). Stationary Workout 1. Both feet (50 reps) 2. Left foot side-to-side (25 reps) 3. Right foot side-to-side (25 reps) 4. Both feet alternating ( running in place ) (50 reps) 5. Both feet side-to-side (25 reps) 6. Left foot for 5 reps, right foot for 5 reps (repeat 5 times) 7. High knees (50 reps) 8. Double jumps (10 reps) Multi-Directional Workout Once you feel comfortable with the stationary workout, you can progress to the multi-directional workout. These foot patterns and movements are extremely challenging, but will greatly improve your agility and coordination. Be sure that you ve mastered the foot patterns in a stationary position before attempting any of the moving ones! 1. Side-to-side jumps with both feet (50 reps) 2. Front-to-back jumps with both feet (50 reps) 3. Hip-twist jumps with both feet (alternate jumping with your feet facing left and then facing right in a twisting motion while keeping your shoulders square) (50 reps) 4. Front-to-back split jumps (alternate one foot in front and one foot in back) (50 reps) 5. Wide-to-narrow split jumps (like the bottom part of a jumping jack) (50 reps) 6. Internal / external jumps (touch the toes then touch the heels) (50 reps) 2013 Stronger Team All Rights Reserved 9
Workout Options 1. Half-Court Circle: Perform each of the patterns listed above around the center jump circle on a basketball court. Perform once clockwise and once counter-clockwise. 2. Mini Suicide: Perform each of the patterns listed above from the baseline to the free throw and back. Then repeat to midcourt and back, far free throw line and back, and far baseline and back (standard suicide ). 3. 45 Degree Zig-Zag: Perform each of the patterns listed above from a corner of the court to the near elbow, then to the intersection of the midcourt line and sideline, then to the adjacent elbow, then to the adjacent baseline corner. 4. Roll the Dice: You will need a pair of dice for this drill. Your first die will determine which foot pattern you will perform (using the #1-6 in the multi-directional workout). The second die will determine how long you will perform that foot pattern (1 = :10, 1 = :20, etc.). Example: if you roll a 3 on your first roll, and a 5 for the second roll, then you will have to perform the hip-twist jumps with both feet for 50 seconds. 3 Additional Jump Rope Workouts 1. Jump rope for :45 (:15 normal jumps - :15 fast jumps - :15 normal jumps) Rest :15 Repeat 10 times 2. Jump rope for 1:00 (alternating :05 as fast as possible and :05 as slow as possible) Rest 1:00 Repeat 10 times 3. Jump rope for 1:00 (:15 with both feet, :15 with left leg, :15 with right leg, :15 with both feet) Rest :30 Repeat 10 times 2013 Stronger Team All Rights Reserved 10