12weekathleticprogram.pdf

1©2012 All Rights Reserved www.PointGuardTraining.com

Point Guard Mastery:

12 Week “Basketball Body”

Athletic DevelopmentWorkout Program

with Coach Casely

And Shedrick Haynes

http://www.PointGuardTraining.com


Athletic Program To Develop Your “Basketball Body”

Length of Program: 12 Weeks (Monday thru Saturday) Focus Areas:

Workout Schedule:

Workout 1 (Monday, Wednesday, & Friday)

Workout 2 (Tuesday, Thursday, & Saturday)

REST: (Sunday)

Length Of Workouts:

About an hour to one hour and a half.

Items Required:

Timer or Stopwatch

Athletic Ladder

Workout Mat (Optional)

Bonus: Read “The Paleo Diet For Athletes” By Loren Cordain PhD

Disclaimer: Point Guard Training LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. FreeTrainers.com is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PGT from any and all claims or causes of action, known or unknown, arising out of PGT negligence.


Point Guard Mastery:12 Week “Basketball Body” Workout Program

Core-Strength

Endurance

Agility

Vertical Leap

Speed

Quickness



Workout 1 List (Monday, Wednesday, & Friday)

Warm-up & Stretches (10-15mins.)

Ladder Drills (20-30mins.)

“Run Thru”

“Half-Sprints” (Reversible)

“Shuffle”

“Double Shuffle”

“Climb Up & Downs” (Reversible)

“One Legged Sprints” (Reversible)

“One Legged Side To Sides” (Reversible)

“Lateral Slides” (Reversible)

“Lead Foot Laterals” (Reversible)

“Carry-Over Laterals” (Reversible)

“Plant Hops with Hip Flexor Twists”

“Hopscotch”

-5 Minute Break-

Acceleration Drills (10-15mins.)

-5 Minute Break-

30secs. Alternating Defensive Stance to T-Drill (10-15mins.)

-5 Minute Break-

Suicides In 30 Seconds Or Less (10-15mins.)





Workout 2 List (Tuesday, Thursday, & Saturday)

Warm-up & Stretches (10-15mins.)

Vertical Jumps (3-5mins.)

Push Up + Knee-To-Elbow Combo (3-5mins.)

-5 Minute Break-

Explosion Jumps (3-5mins.)

Plank + Sprint Combo (3-5mins.)

-5 Minute Break-

Calf Raises (3-5mins,)

Plank + Side-To-Side Combo (3-5mins.)

-5 Minute Break-

Lunges (5-10mins.)

Push Up + V-Leg Combo (3-5mins.)

-5 Minute Break-

Ab Cycle (10-15mins.)

Bicycles

Crunches

Side Crunch Obliques

Leg Raise - Toe Touch

Vertical Leg Raises

60 Seconds or 6 inches Off The Ground

-5 Minute Break-

Minute Drills (5-10mins.)





Workout 1 (Weeks 1-4)


Workout 1 (Level 1) Week 1 Week 2 Week 3 Week 4

Warm Up & Stretches

LADDER DRILLS

Run Thru

Half Sprints

Shuffle

Double Shuffle

Climb Up & Downs

One Legged Sprints

One Legged Side to Sides

Lateral Slides

Lead Foot Laterals

Carry-Over Laterals

Plant Hops W/Hip Flexor Twists

Hopscotch

-5 Minute Break-

Acceleration Drills

-5 Minute Break-

30secs. Alt. Defensive Stance to T-Drill

-5 Minute Break-

Suicides in 30 Secs. Or Less

Check Warm Up & Stretches List (pages 11-14)Check Warm Up & Stretches List (pages 11-14)Check Warm Up & Stretches List (pages 11-14)Check Warm Up & Stretches List (pages 11-14)

Ladder DrillsLadder DrillsLadder DrillsLadder Drills

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x 3x 4x 4x

3x(3 Reps) 3x(3 Reps) 3x(3 Reps) 3x(4 Reps)


2x 3x 4x 5x






Warm Up & Stretches

Vertical Jumps

Push Up + Knee-To-Elbow Combo

-5 Minute Break-

Explosion Jumps

Plank + Sprint Combo

-5 Minute Break-

Calf Raises

Plank + Side-To-Side Combo

-5 Minute Break-

Lunges (1 Rep = Full Court Round Trip)

Push Up + V-Leg Combo

-5 Minute Break-

Ab Cycle

-5 Minute Break-

Minute Drills





30secs. 45secs. 60secs. 60secs.


30secs. 45secs. 60secs. 60secs.

1x 1x 2x 2x


Check Ab Cycle List (page ?)Check Ab Cycle List (page ?)Check Ab Cycle List (page ?)Check Ab Cycle List (page ?)

1x 1x 2x 2x






Warm Up & Stretches

LADDER DRILLS

Run Thru

Half Sprints

Shuffle

Double Shuffle

Climb Up & Downs

One Legged Sprints


Lateral Slides

Lead Foot Laterals

Carry-Over Laterals


Hopscotch

-5 Minute Break-

Acceleration Drills

-5 Minute Break-


-5 Minute Break-




5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x

5x 5x 6x 6x



6x 7x 8x 9x






Warm Up & Stretches

Vertical Jumps


-5 Minute Break-

Explosion Jumps


-5 Minute Break-

Calf Raises


-5 Minute Break-

Lunges


-5 Minute Break-

Ab Cycle

-5 Minute Break-

Minute Drills





2x(45secs) 2x(45secs) 2x(60secs) 2x(60secs)



2x 2x 3x 3x



2x 3x 3x 3x






Warm Up & Stretches

LADDER DRILLS

Run Thru

Half Sprints

Shuffle

Double Shuffle

Climb Up & Downs

One Legged Sprints


Lateral Slides

Lead Foot Laterals

Carry-Over Laterals


Hopscotch

-5 Minute Break-

Acceleration Drills

-5 Minute Break-


-5 Minute Break-




7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x

7x 7x 8x 8x



9x 10x 11x 12x






Warm Up & Stretches

Vertical Jumps


-5 Minute Break-

Explosion Jumps


-5 Minute Break-

Calf Raises


-5 Minute Break-

Lunges


-5 Minute Break-

Ab Cycle

-5 Minute Break-

Minute Drills








3x 4x 4x 5x



4x 4x 4x 5x



Warm Up & Stretches

Jog Up & Downs

Back-Pedals

Karaoke



Description: Start at the baseline of the court and take a light jog full court and back.

Description: Start at the baseline of the court and back pedal full court and back.

Description: Start at the baseline of the court and perform karaoke move (lateral move with the carry over of one foot over the other) full court and back .



Warm Up & Stretches

Knee Highs

Butt Kickers

Toe Touches



Description: Start at the baseline of the court and take a light jog while raising your knees to waist level full court and back.

Description: Start at the baseline of the court and take a light jog while raising your heels towards your butt full court and back.

Description: Place both feet together, lean forward and try to touch your feet with both fingertips .



Warm Up & Stretches

Crossover Toe Touches

Legs Extended (Straight Down)

Legs Extended (Right & Left)



Description: Crossover one of your feet over another, lean forward and try to touch your toes with your fingertips.

Description: Spread your feet wide and stretch straight down touching the floor with both hands.

Description: Spread your feet wide and stretch down to your sides (stretch on both sides - right and left).



Warm Up & Stretches

Legs Behind Back (Pull Backs)

Calf Extensions

Lower Back Crossover Stretch



Description: Standing up pull one of your legs behind yourself by grabbing with your hand around ankle area and stretch your quad muscle. (Make sure to stretch both legs.)

Description: Using a wall to lean towards with your hands, stagger your feet with one foot slightly bent closer to the wall than the other and one foot stretched out completely to stretch your calf muscle. (Make sure to stretch both legs.)

Description: While sitting on the floor, carry over one of your legs over another with heel of carried over leg on the floor and use opposite elbow to perform a twist motion while maintaining balance with off hand on the ground.



Workouts 1 (Monday, Wednesday, & Friday)

Run Thru

Half Sprints (Reversible)

Shuffle



Description: In a running motion, run thru the ladder while taking only one step in each ladder.

Description: (1) Take your first step forward into a step in the ladder (2) bring your second step with the opposite foot into the same step of the ladder as your first foot. Continue with this pattern until completion.

Description: Start at a staggered position on the ladder. (1) Take a step into the first step of the ladder with your inside foot; (2) bring your second foot into the same step of the ladder; (3) take a step towards the outside of the ladder with the same foot as your first step; (4) bring your next step forward to the next step of the ladder with the same foot as your second step; (5) and bring the foot thats on the outside of the ladder back in to the second step of the ladder. Continue with this pattern until completion.



Workouts 1 (Monday, Wednesday, & Friday) Double Shuffle

Climb Up & Downs (Reversible)



Description: Start at one side of the ladder standing sideways or perpendicular to the ladder, then (1)take a step upward into a step in the ladder with your foot closest to the end of the ladder; (2)bring your opposite foot into the same step of the ladder; (3) With your first foot now step down to the bottom of the ladder; (4)and bring your other foot down to the bottom of the ladder as well. Continue with this pattern until completion.

Description: Start at a staggered position on the ladder. (1) Take a step into the first step of the ladder with your inside foot; (2) bring your second foot into the same step of the ladder; (3) take a step towards the outside of the ladder with the same foot as your first step; (4) bring your other foot to the outside of the ladder as well; (5) now with the same foot bring it back into the next step of the ladder; (6) bring other foot back into the next step of the ladder to join the other foot. Continue with this pattern until completion.




One Legged Sprints (Reversible)

One Legged Side To Sides (Reversible)

Lateral Slides (Reversible)



Description: In a running motion, run thru the ladder while taking only one step in each ladder with a single leg.

Description: (1) On one leg hop towards the outside of the ladder; (2) hop back into the first step of the ladder with one leg. Continue with this pattern until completion.

Description: (1) Start standing sideways towards the ladder, (2) take your first step sideways into the first step of the ladder, (3) bring your other foot into the same step of the ladder. Continue with this pattern until completion.




Lead Foot Laterals (Reversible)

Carry Over Laterals (Reversible)



Description: (1) Start standing sideways towards the ladder with one foot in the first step of the ladder, (2) take the foot that’s already in the first step of the ladder and bring it to the next step in the ladder; (3) bring your other foot into the first step of the ladder. Continue with this pattern until completion.

Description: (1) Start standing sideways towards the ladder with one foot in the first step of the ladder, (2) carry over your foot that is outside of the ladder over the foot that has begun in the first step of the ladder and land the carried over foot into the same step of the ladder; (3) with the foot that begin in the first step of the ladder take it over to the next step of the ladder. Continue with this pattern until completion.




Plant Hops w/Hip Flexor Twists (Reversible)

Hopscotch (Reversible)



Description: (1) Begin with your feet staggered (one foot inside the ladder and one foot outside the ladder) while facing towards the end of the ladder, (2) hop while twisting only your hips to turn your feet laterally towards the ladder bringing your outside foot into the first step of the ladder and turning your other foot laterally; (3) hop again while twisting only your hips to turn your feet straight again bringing one foot to the next step of the ladder and bringing opposite foot outside of ladder. Continue this pattern until completion.

Description: (1) Start with your feet wide with the ladder in between your legs, (2) hop bringing both of your feet into the first step of the ladder simultaneously (3) hop again bringing your feet wide and having the ladder in between your legs. Continue this pattern until completion.




Acceleration Drills



Description: (1) Begin at a lateral position on the free throw line with one of your feet on the free throw line standing in almost a defensive position, (2) sprint towards the baseline and touch the baseline with your hand (3) then turn into an all out sprint pass the half court line. Return and repeat until done with all reps.




30secs. Alternating Defensive Stance to T-Drill



Description: (1) Start at the baseline in a defensive stance while alternating hops with both feet for 30 seconds, (2) then sprint towards the free throw line and perform a proper close out at the free throw line; (3) get back into a defensive stance and slide towards one side of the elbow on the free throw line touching the corner with your hand extending towards your inner thigh muscle; (4) slide to the other elbow touching the other corner the same way; (5) slide back to the middle of the free throw line; (6) and back peddle to the baseline. Repeat sequence until you have completed all of your reps.




Suicides in 30 seconds or less



Description: (1) Start at the baseline in a getting ready to spring position, (2) sprint to the free throw line and sprint back to the baseline; (3) sprint to the half court line and sprint back to the baseline; (4) sprint to the throw line on the further end of the court and sprint back to the baseline; (5) sprint to the opposite end of the court and sprint back to the baseline. Do your best to complete each rep in 30 seconds or less.



Workouts 2 (Tuesday, Thursday, & Saturday)

Vertical Jumps



Description: Begin standing with your feet shoulder width apart with purpose of maintaining good balance throughout the workout. Drop down without bending down too far and leap off the ground as high as you possible can while using your arms to help propel you as high as you possibly can. Try to land around the same spot you took off the ground. Also do your best to land softly and avoiding landing flat-footed. Repeat exercise until complete with all of your reps.




Push Up + Knee-Up-Elbow Combo



Description: In a push up position, perform a proper push up while bringing one of your knees towards one of your elbows on your way down on the push up. When coming back up bring your legs back into a normal position of a push up.




Explosion Jumps



Description: Starting with feet shoulder width apart. Leap off the ground while limiting the drop down and bending of the knees to take flight into the air. Try to land as softly as possible while also avoiding landing flat footed on the ground. Repeat exercise until complete with all of your reps.







Description: Starting in a plank position with your arms fully extended with a flat-plane all across your back, perform a running motion with your legs.




Calf Raises



Description: Standing with feet shoulder width apart raise your heels off the ground and come back down slowly. Repeat exercise until complete with all reps.




Plank + Side-To-Sides Combo



Description: Starting in a plank position with your arms fully extended with a flat-plane all across your back, bring both of your knees to a side of your body in a crunch motion, extend back and crunch again to the opposite side of your body.




Lunges



Description: Beginning at the baseline of the court, come down into a single leg kneel down making sure that your knee stays above the ankle giving you proper form on your lunge. repeat this sequence alternating legs until you reach the end of the court.







Description: In a push up position, perform a proper push up while extending both of your legs into a “V” position on the drop down. And when raising back up on your push up bring your legs back into a normal push up position. Repeat exercise until down with all of your reps.



Workouts 2 (Tuesday, Thursday, & Saturday) Bicycles

Crunches



Description: Laying on your backside with your fingers by the sides of your head, perform a crunch with your abdominal muscles bringing your elbows to your knees in a simultaneous motion.

Description: Laying on your backside with your fingers by the sides of your head, perform an alternating crunch between your opposite elbow and opposite knee. Continue to alternate between elbows and knees while crunching your abdominal muscles.



Workouts 2 (Tuesday, Thursday, & Saturday) Side Crunch Obliques

Leg Raise - Toe Touch



Description: Laying on your backside with your feet raised vertically in the air, raise your upper back with your hands extended vertically - reach towards your toes.

Description: Laying on a side of your body, perform a crunch action bringing your elbow to your knee.



Workouts 2 (Tuesday, Thursday, & Saturday) Vertical Leg Raises

60 Seconds or 6 Inches Off The Ground



Description: Laying on your backside, raise your heels about 6 inches off the ground and hold this position for 60 seconds.

Description: Laying on your backside with your feet raised vertically in the air, raise your lower back off the ground using your core muscles while maintaining your legs vertically in the air avoiding the swaying of your legs as much as possible.




Minute Drills



Description: Start at the baseline in a ready to run position. Sprint full-court and back to the baseline 5x times in less than one minute.



Documents

12weekathleticprogram.pdf