You will do these for the next 8 weeks adding reps or moving
up levels of difficult as you get stronger. We will add speed, agility,
conditioning and balance exercises in the summer.
You
will do a different set of exercises each day alternating between upper
body / core day and leg day. EVERYDAY you will shoot with out a ball.
At least three days a week you will do a 5 minute stationary dribbling
routine.
If you do legs and then have to skip a day because of school, illness or other activities, do upper body / core next.
NEVER
go more than 3 days in a row with out a work out. Take one rest day
each week. You can do your ball-less shooting and dribbling on rest
days.
Days 1, 3, 5 Leg day
50 shots with out ball
Concentrate
on PERFECT form. Hold your release every time. Visualize yourself
swishing a 3 each time. Hear in your mind the net's sound. See in your
mind the ball going through the net.
Foot fire
3 sets of 50
Keep
butt low, knees bent, hands wide, palms up, fast choppy steps. Force
yourself to get 50 with out stopping. This is about being mentally
tough. Don't QUIT!
Defensive sides
3 steps left 3 steps right
3 sets of 30 seconds
Keep butt low, knees bent, hands wide, palms up, fast choppy steps
Defensive Stances
30 seconds 3 sets (The goal is to build to a minute.)
Notice that the palms are UP.
Air Squats
3 sets of 10
Reach Lunges
3 times with 5 reaches each leg
Days 2, 4, 6 Upper body/ Core day
50 shots with out ball
Perfect form!
Ball Situps
10 alternating
10 legs together
Keep legs and shoulders up the entire time
PGC-Core Challenge (skip the explosion exercises! We will add them once school is out and we can get outside or in the gym.)
Ball shuffle 3 sets of 10
Ball bridge 3 sets of 10
Bicycles 3 sets of 10
Back bridge 3 sets of 10
Side bridge 3 sets of 10
Push up pyramid
Start with
1 push up rest in plank at top for count of 3
2 push ups rest in plank at top for count of 3
3 push ups rest in plank at top for count of 3
2 push ups rest in plank at top for count of 3
1 push up rest in plank at top for count of 3
When you can do this easily, add a second set
When you can do a second set easily, go up to 5. The goal, over time, is two sets of 10.
Chair Dips
3 sets of 10
Day 7 REST DAY
Stationary Dribbling
Three times a week
Get outside or in the basement or in the garage or in the living room if your parents allow it.
Spend 5 minutes on ball handling doing this Ballhandling routine:
How good do you want to be?
Coach Robin
