To set up the program, you must go through each exercise and what the proper form is for each one. It does not do anyone any good to go through the exercises just for speed without regard for correct technique.
On the first day that you do the program, each player starts out on Level I. Start the routine and a stopwatch. Each player works at his or her own pace to complete the number of exercises in each category for Level I.
The time for the routine is 20 minutes. Coaches work to correct technique. .
Each player has a laminated copy of the above chart to use as they go through the routine so that they are aware of how many reps are required for each exercise for each level. Any player who completes level I says time and a coach records their time. If a player does complete within 20 minutes, they move up to the next level on the next fitness routine day.
EXERCISE
LEVEL I
LEVEL II
LEVEL III
LEVEL IV
LEVEL V
Jump Rope
400
500
600
700
800
Push Ups 3 sets
Fingers,Palm, Clap
9
3-3-3
12
4-4-4
15
5-5-5
21
7-7-7
24
8-8-8
Line Jump
2 feet (Cross Box)
100
100
100
100
100
Sit-ups
50
75
100
150
200
Line Jump
1 foot cross box
25
30
35
50
100
Squat Thrusts
10
15
20
25
30
Form Running
In place 2 counts
10
15
20
20
20
Mountain climber
4-count
10
15
20
25
25
Pull ups
3
6
15
20
20
Kangaroo Jump
(Knees Up)
10
15
20
25
35
Leg Lift 4-count
6
12
15
20
20
Rocking Chair
10
10
10
15
25
Power Jump
15
20
25
40
50
What I like about it is that it is flexible and that you can have freshmen working at the same time as returning varsity players, but neither group is influencing the others. No one holds anyone back and at the same time, younger players do not have to perform up to standards for the veterans.
This basketball site contains knowledge that I have learned from my experiences of playing, coaching, clinics and other colleagues.
If you attend any of our camps you will be taught these same principles. Although I can not claim the knowledge to be all my
own I do
ask that you respect my work and not use this site’s materials in a
profitable way. You may however print and
use this
website's
materials for your team and your personal use.
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