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An outline of a typical summer
workout for the advanced perimeter
basketball playerMost successful
basketball coaches require their athletes to work as hard in the summer as they do during the regular basketball season; therefore, they set up off-season as well as in-season conditioning programs.
Shown here, is a typical outline of summer workout for perimeter players. Your players must be in
top physical condition if you expect the best possible team during a season. In order to reach this plateau, most coaches require a year-around conditioning of their players. The best players will never get out of condition. Before the AAU or summer leagues start, many coaches meet with their players individually, evaluate their play during the past
basketball season, and give him, or her, a written list of the things that player needs to concentrate on in his off-season workouts. At that time he issues a daily workout form especially designed for that particular player. He usually has one designed for
perimeter players and one for
post players. | Ball Handling | Drills without dribbling - 5 minutes Drills with dribbling - 5 minutes Drills using two balls - 5 minutes | | Passing | All types with both hands especially baseball, outlet, flick and bounce. | | Foot Quickness | Jump Rope - 5 minutes at 3/4 speed for endurance. Jump Rope - 15 seconds off right foot for quickness. Jump Rope - 15 seconds off left foot for quickness. Jump Rope - 15 seconds alternating feet. Jump Rope - 15 seconds on both feet. Do 3 repetitions of each with 30 seconds rest between the quick sets. Run Steps - Up to build leg strength and down to build quickness - Six repetitions of 15-20 seconds each. Run Hills - Jog down and sprint up - Six repetitions of 15-20 seconds each. Intervals - Sprint straight-aways on a track and jog on curves. Alternate up to one mile. (Build to running 2-3 miles a day at 7 to 8 seconds.) To build additional quickness and leg strength run backwards or sideways, picking up your feet and putting them down quickly. | | Shooting | 50 Shots off the Dribble: - Simulate shooting off the break
- Move on the move into the shot (especially crossover, stutter step, inside-out, inside-out crossover, and Earl the Pearl move.
- Stationary Move - Use Rocker Step to put defender on heels.
- 5 sets of 10 shots at a time with 10 free throws between sets, and record free throws in your notebook.
- Repeat 3 times
30 Shots using shot and pass fakes - Pump fake to shot
- Pump fake, dribble to shot.
- Pass fake to shot
- 5 sets of 10 shots at a time with 10 free throws in between and record free throws.
- Repeat 3 times
Note: Take all shots at game speed! |
Links to other articles in this manual: - Basketball summer manual for the gym rat
- How to play basketball defense
- How to play basketball offense - description of team positions
- Physical training on the off-season for the basketball player
- The basic basketball moves without the ball
- Basketball rebounding
- Passing and catching the basketball
- Dribbling the basketball
- Setting and using basketball screens
- 0ne- on- one basketball moves
- Summer workout for post players
- Summer workout for perimeter players
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