By:
Mauro Di Pasquale
|
During this time of
year in basketball,
coaches should really
make the most of their
there pre-practice and
pre-game stretching
routines. Get some great
samples right here and
see a great bonus
section! |
Young
athletes, such as those in
junior high and high school,
need to make sure they are
following a routine that is
appropriate for their age. They
are still developing so this is
very important.
Some of the aspects covered
here will cover exactly that;
warm-up, the exercises, and when
to
rest. Yes... I did say rest.
This is just as important as
what you eat and how you
workout.
Pre-Game Warmups
It is very important for
coaches to implement an
efficient and effective pre-game
warm-up system that works to get
their team properly prepared for
the game.
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Coaching Tips
For Basketball
Conditioning.
In this article
are some reasons
that
EliteAthleteTraining.com
have provided
why conditioning
will benefit
basketball
players.
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As a strength and
conditioning coach since 1978, I
have been very fortunate to be
around so many good and
different types of basketball
coaches. During this time, what
I have admired about each coach
is their unwavering focus on the
game during the pressures of the
season.
Sometimes, however, coaches
can become so focused on the X's
and O's that they can forget the
little things that, if left
undone, can become problems.
During this time of year,
coaches should really make the
most of their pre-practice and
pre-game stretching routines.
Going into tournament or playoff
time, the last thing a team
needs is an injury to a player.
Hornet Warm Up
Our pre-practice warm-up
with the
Charlotte Hornets
usually takes about twelve
minutes to complete. We
start out by running three
laps around the court. Next,
the players stretch their
calf muscles and Achilles
tendons by stretching
against a wall. These sites
can be very prone to injury
due to the frequent use
among running and jumping
athletes.
For an excellent calf
stretch, face and lean
against a wall keeping the
leg or legs straight while
keeping the heels down.
Additionally, keep the toes
pointed inward. When
stretching the Achilles
tendon, the same stretch,
however, the knees should be
bent and once again the
heels remain on the floor.
Click
Here To Enlarge.
Calf Stretch.
Next in our warm-up
sessions, we spend two to
three minutes
jumping rope while doing
various routines. This is a
great way to warm-up the
legs while preparing the
ankle and knee joints for
practice. After our jump
rope sessions comes five to
eight minutes of team
stretching. Make sure you
are really concentrating on
the major muscle group such
as:
One area that we stretch
that is often overlooked is
the upper back or the "Lat"
muscles. This area is used
for reaching rebounds and
shooting. While in a seated
position, spread both legs
as wide as possible with
knees slightly bent. Have
teammates hold hands and
pull each other forward and
upward. Hold the stretch
five to eight seconds for
three sets.
Click
Here To Enlarge.
Seated Lat Stretch.
After stretching as a
team, we put our players on
the baseline and continue
with a running warm-up for
three minutes. These drills
consist of:
- Ankle Flips -
Running on the toes
without bending the
knees
- Butt Kicks - Jogging
while leaning forward
bringing the heels up
behind
- High Knee Pumps -
Running with good,
powerful extensions of
the knees
- Power Skips
- Carioca - Running
laterally with crossover
step
- Defensive Slides
Not until we finish this
routine do we start
practice. Coaches - be
smart!
Weightlifting Routines
3-Days Middle School
Basketball Strength
Middle Schoolers! Are you
looking to improve you
strength on and off the
courts? Well just follow
theis awesome 3-day routine
and watch your game grow by
leaps and bounds!
Day 1
-
Bench Press - 1 set
of 10 reps (Intensity:
63%)
-
Lat. Pull - 1 set of
10 reps
-
Lunges - 1 sets of
10 reps
- Bench Press - 1 set
of 10 reps (Intensity:
68%)
- Lat. Pull - 1 set of
10 reps
- Lunges - 1 sets of
10 reps
-
Military Press - 1
set of 10 reps
-
Step-up - 1 set of
10 reps
- Military Press - 1
set of 10 reps
- Step-up - 1 set of
10 reps
-
Crunches - 1 sets of
10 reps
-
Back Extension - 1
set of 10 reps
-
Calf Raises - 1 set
of 10 reps
- Crunches - 1 sets of
10 reps
- Back Extension - 1
set of 10 reps
- Calf Raises - 1 set
of 10 reps
Day 2 - Rest
Day 3
- Military Press - 1
set of 10 reps
- Step-up - 1 set of
10 reps
- Military Press - 1
set of 10 reps
- Step-up - 1 set of
10 reps
-
Triceps Push Downs -
1 set of 10 reps
-
DB Biceps Curl - 1
set of 10 reps
-
Hamstring Curl - 1
set of 10 reps
-
Leg Extensions - 1
set of 10 reps
- Triceps Push Downs -
1 set of 10 reps
- DB Biceps Curl - 1
set of 10 reps
- Hamstring Curl - 1
set of 10 reps
- Leg Extensions - 1
set of 10 reps
- Barbell Curls - 1
sets of 40 reps
- Calf Raises - 1 set
of 10 reps
- Barbell Curls - 1
sets of 40 reps
- Calf Raises - 1 set
of 10 reps
Day 4 - Rest
Day 5
- Bench Press - 1 set
of 10 reps (Intensity:
62%)
- Lat. Pull - 1 set of
10 reps
- Lunges - 1 sets of
10 reps
- Bench Press - 1 set
of 10 reps (Intensity:
67%)
- Lat. Pull - 1 set of
10 reps
- Lunges - 1 sets of
10 reps
- Triceps Push Downs -
1 set of 10 reps
- DB Biceps Curl - 1
set of 10 reps
- Hamstring Curl - 1
set of 10 reps
- Leg Extensions - 1
set of 10 reps
- Triceps Push Downs -
1 set of 10 reps
- DB Biceps Curl - 1
set of 10 reps
- Hamstring Curl - 1
set of 10 reps
- Leg Extensions - 1
set of 10 reps
- Crunches - 1 sets of
10 reps
- Back Extension - 1
set of 10 reps
- Calf Raises - 1 set
of 10 reps
- Crunches - 1 sets of
10 reps
- Back Extension - 1
set of 10 reps
- Calf Raises - 1 set
of 10 reps
Day 6 - Rest
Day 7 - Rest
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