Gainesville High Lady Leopards Basketball Optional ...uktcg.me/wp-content/.../2017/02/...Workout-Program.pdf · Offseason Workout Program Team, To be the best athlete you have to

Gainesville High

Lady Leopards

Basketball

Optional Offseason Workouts

Gainesville Lady Leopard Basketball

Offseason Workout Program

Team,

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.

I look forward to next season and what the future holds for us all. Coach Driggers



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

should be from carbohydrate rich foods like:

Whole grain cereals, breads, pasta

Fruits

Vegetables – beans, corn, potatoes

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

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

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

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

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.



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.



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 Requirements - Varsity – 7:30 Junior Varsity – 8:00 Pyramid – Length of Basketball Court or 30 yards on Football Field 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



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.



Jump Rope Workout

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



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 10-16 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. 1 2 1 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



Week 1 Conditioning Schedule

Date: Day Speed Drills Agility Conditioning MON Plyometrics 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 Jump rope workout

TUE Plyometrics

Cont. Lunges 2 x 20 30 mins continuous cardio (bike, swim, run, treadmill, etc)

THU ZZ cones x 2 Plyometrics Pyramid Run

4 corner drills x 1 Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70

FRI Jump rope workout One Mile Run

Varsity – 8:30 Junior Varsity – 9:00




Date : Day Speed Drills Agility Conditioning MON. Plyometrics 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


TUE Plyometrics


THU. 4 corner hops x 1 Plyometrics 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. Jump rope workout Two Mile Run








TUE Plyometrics


THU. 4 corner hops x 2 Plyometrics Pyramid Run

Pogo Jumps x10 1x2= :25 Squat Jumps x10 1x3= :40 Rocket Jumps x10 1x4= :55 Cont. Lunges 30 1x5= :70

FRI. Jump rope workout 12 minute run

(6 minutes out- come back faster)





Pogo Jumps 2 x10 4 x 30yds(5,10,15…30) Squat Jumps 2x10


TUE 4 corner hops x 2 Plyometrics

Lateral Hops x 2 Cont. Lunges 2 x 20 25 mins continuous cardio (bike, swim, run, treadmill, etc)



FRI. Jump rope workout One Mile Run




Week 5 Conditioning Program


Pogo Jumps 2 x10 4 x 30yds(5,10,15…30) 4 corner drills x 3 Squat Jumps 2x10


TUE Plyometrics


THU. ZZ cones x 3 Plyometrics Pyramid Run


FRI. Jump rope workout Two Mile Run








TUE Plyometrics




FRI. Jump rope workout 16 minute run

(8 minutes out- come back faster)



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.



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 Mikan 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



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Documents

Gainesville High Lady Leopards Basketball Optional ...uktcg.me/wp-content/.../2017/02/...Workout-Program.pdf · Offseason Workout Program Team, To be the best athlete you have to