45- minute Basketball Workout
Provided by Lady Bulldog Coach Sharon Fanning, Mississippi State
For Active.com
Off- season conditioning is a key element in being a successful Division I athlete. At Mississippi State, the coaching staff leads their team through a series of fundamental workouts with and without the basketball.
Within the spring and summer the team spends up to four hours a week in the gym and four hours in the weight room improving their physical strength. The following 45 minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete's main focus throughout the workout.
I. Defensive Slides/Three minutes - (width of free throw line) 3 sets: 30 seconds on/off (27 is great)
II. Backboard Taps/Six Minutes - (with ball) 40 in a row: 10 right/left/alternating/both, rest 30 seconds, repeat 3 sets
III. Backboard Touch/Three minutes -- Start at free throw line, sprint and slap backboard with both hands (net), sprint back and touch free throw line, repeat: 30 seconds on/off: 3 sets (11+ is great!!)
IV. Mikan/Three minutes - (Hook right and left) 30 seconds on/off: 3 sets (17+ is great!)
V. Shooting Drill "10"/Six minutes - Begin at court 10' inside sideline; sprint and receive pass at 1 of 10 spots; if make, sprint out and touch court on opposite side and then come back for second shot on that side; repeat side to side until you follow shot and get your own rebound-shoot until you make it; then sprint out to touch court. If it is made, passer will rebound for you. Rest 1 minute and repeat, 3 sets. Shoot with in your range; vary spots.
VI. Heavy Rope or Regular Rope/Five minutes -- Alternate skips after 25 repetitions...run the rope...begin with right foot only/left/both/alternate/scissors/cross feet/twice under/crossover with arms: then repeat everything with rope in opposite direction (jump backwards) Note: Follow heavy rope directions only for regular jump rope
VII. Square Pick Ups/Three minutes -- 1 ball placed on first line up from block on each side of free throw lane. Begin picking up 1 ball and shoot a power lay-up. Your partner will rebound and put ball back on the line. You will get the other ball and shoot another power lay-up. Your rebounder will get that ball and put it back on the line. Repeat. Go 30 second and rest 30 second. Repeat 3 sets. (18+ is good!!)
VIII. Hot Shots/Five minutes-- Tape the floor at these spots: 5 is 20', 4 is 15', 3 is 10', 2 is lay-up. Shoot for one minute and keep up with the buckets you make and add up your score-keep up with your best score. You must dribble as you go to each spot-can't run with the ball. 3 sets -1 minute each.
IX. Speed Lay-ups/Three minutes -- Begin under bucket, dribble out to "T" and come back in for a lay-up. Repeat to other side. Try to use only 1 dribble out and 1 dribble back...30 seconds on/off: 3 sets
X. 5 Sprints in 5 Minutes/Five minutes-- Work toward 30-32 sec/sprints. Begin baseline, sprint to nearest free throw line and back to base line, then to court and back to baseline, then to the opposite free throw line and back, now to the opposite baseline and back. (Under 30 seconds is great) If is takes you more than that, rest until 1 min is up. Remember, you want to complete 5 in 5 minutes.
XI. Around the Waist/Three minutes-- Take ball around waist in one direction for 30 seconds (50+ is good) Change directions next time 3 sets of 30 seconds on/off
XII. Summary
A. 45 Minute Workout...3 Days/week
B. Be creative: develop confidence, coordination, strength, timing, and stamina
C. Work on dribbling, ball handling, or other specifics 10-15 min/day