I can't get enough of Sportplan. It's given me back the enthusiasm...
Cornel
READ MORE
READ LESS
Whoops - you've found an old page
You have some how come to an old link - please try one of
these:
javax.servlet.jsp.JspException: java.io.FileNotFoundException: The requested resource [/relatedContent/drills/sessions_drills_21.html] is not available
Run shuttles between the half court line and the baseline;
Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.
A good drill to work on turning and footwork as players tire.
Pyramid
Baseline to near free throw line to baseline;
Baseline to half court line to baseline;
Baseline to far free throw line to baseline;
Baseline to far baseline to baseline.
The aim is to complete the pyramid within 30 seconds.
If the player exceeds 30 seconds a penalty should be incurred (for example 1 press up for every 0.5 second over 30 seconds).
Repeat the pyramid to improve/assess endurance.
Pyramid and Shuffle
Baseline to sideline level with freethrow line;
Sidestep to middle of free throw circle and back to sideline;
Sideline level with freethrow line backwards to baseline;
Baseline to half court line;
Sidestep to middle of centre circle and back to sideline;
Sideline level with centre circle backwards to baseline;
Baseline to sideline level with far freethrow line;
Sidestep to middle of far free throw circle and back to sideline;
Sideline level with far freethrow line backwards to baseline;
Baseline to far baseline.
2 Lengths
Baseline to far baseline and back.
Should be completed in 11 seconds.
4 Cross-Court Shuttles
Sideline to sideline and back again;
Repeat twice (or 4 widths)
Should be completed in 8 seconds.
Pressups
On the floor, resting on palms of hands and toes and balls of the feet only, arms locked;
Body should be straight;
Lower torso to the ground by bending the arms, body to remain rigid;
Torso should get within a fist's distance from the floor;
Lift torso back up by straightening the arms.
Set a target of 40 pressups, 30 seconds, or any amount/duration that your players should be capable of achieving.
Bicycle Squats
Start in the pressup position;
Bring one leg forwards, bending the knee;
The knee should pass in front of the line between the shoulders;
Leg moves backwards as the other leg moves forwards, knee between the shoulders.
Exercise continuously for 30 seconds to 2 minutes.
Crunches
Lie on the floor, back flat, legs bent, feet flat, arms crossed over chest;
Core muscles should be firm, and remain tense throughout;
Raise torso by using the stomach muscles, not the back;
Slowly lower torso back down again by controlling stomach muscles;
Core muscles should not lose tension.
Set a target of 40 situps, 30 seconds continuous work, or any amount/time that your players should be capable of achieving.
Burpees
Stand, arms above head;
Jump as high as possible, reaching hands as high as possible;
On landing, drop to the pressup position;
Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust);
Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile;
When performing the jump, keep head raised and look forwards, not to the ground.
Set a target of 20 burpees, 30 seconds continuous work, or any amount/time that your players should be capable of achieving.
Bench Hops
Stand three quarters of a metre to one side of the bench;
Two-footed jump over the bench;
Land two footed on the toes;
Bend knees, absorb energy, and two-footed jump back over the bench.
Exercise for 30 seconds - 2 minutes continuous exercise.
Backboard Touches
Stand on the baseline below the backboard;
Two-footed jump arms raised above the head to touch the backboard with both hands;
Land two footed on the toes;
Bend knees, absorb energy, and two-footed jump back up to touch the backboard;
If players cannot jump that high in one motion, take a second jump, gaining more power from the knee bend.
Set a target of 20 backboard touches or 30 seconds continuous work, or whatever is appropriate for the player.
Centre Circle Shuffles
Feet wide apart, crab across the centre circle;
Hands raised as if defending, try and spread yourself wide, maintain stability;
Touch the centre circle line with outside hand when you reach it.
Complete 20 transitions of the centre circle.
Preseason Sessions
Sportplan App
Give it a try - it's better in the app
SPORTPLAN USES COOKIES
Sportspeople like cookies too! By continuing to browse, you are
agreeing to our use of cookies. More info
Privacy Policy
We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.
Cookies
Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.
Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.
We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.
