An outline of a typical summer workout for the advanced perimeter basketball player
Taken from "Summer Manual For the Gym Rat" - In today's style of
basketball play, it is essential that every player on the floor
be a scoring threat; therefore, successful
basketball coaches require their athletes to work as hard in the summer as they do during the regular basketball season.
The off-season is the time to correct and
improve upon the mechanics of
shooting, dribbling, and
ball handling of all
perimeter players. A visit to these links will help any
basketball coach to devise his own personal summer workout
programs for 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.
Here are a few pointers that will help any coach
or basketball player to develop and improve offensive perimeter
All perimeter players must be excellent ball
A perimeter player must have speed and
quickness, but under control.
All perimeter plays must be run at maximum
speed in ball handling and footwork.
In every case the perimeter player must play
on his toes, head up, knees bent, and in a position to drive
Set and use screens properly. Go
shoulder-to-shoulder with your screen setter. Set-up your
defender to be more easily screened
Shown here, is a typical outline of summer workout for perimeter players.
Before the AAU or summer leagues start, many coaches meet with their players individually, evaluate their play during the past
basketball season, and give 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.
Daily workout for Perimeter 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!
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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