Boot Camps from Exercise Technology, Inc.

Transcription

1 Boot Camps from Exercise Technology, Inc. High School Boot Camp Basketball

2 About the Author: Joe Germaine played Quarterback at Ohio State University where he was a member of 3 Big Ten Championship teams. In 1997, he was awarded Rose Bowl MVP honors after the Buckeyes defeated Arizona State. He set 11 school records for passing during his career. After college, Joe was drafted by the St. Louis Rams in the 4th round of the NFL draft. He was a member of the 1999 Super Bowl Champion Rams team when they defeated the Tennessee Titans. He was a back-up to 2 time NFL MVP Kurt Warner. Joe also spent time with the Kansas City Chiefs and the Cincinnati Bengals. After a 10 year professional football career, Joe began coaching and currently is a head high school football coach as well as runs his own Quarterback training business. COPYWRITE: EXERCISE TECHNOLOGY, INC Version 1.0 May 2011

3 Welcome to XerSports Basketball Boot Camp XerSports Boot Camps are designed to make fitness and sports training more fun, engaging, challenging and inclusive than traditional forms of exercise and sports training. Here are a few tips to assist you in understanding and making your interactive Boot Camps successful. Structure with Flexibility Boot Camps are designed to work with both XerTrainer and XerPro interactive target wall systems. XerTrainer offers Trainer mode only, while XerPro offers both Trainer and Performance Mode. XerPro offers significantly more training in lateral movement. Boot Camps are published as 4 session programs, each 45 minutes with a dynamic warm up and two drills. Feel free to mix and match the drills to meet your own needs. Also feel free to add your own exercises to the warm up. Each drill has a specific purpose and numerous skill benefits. Be sure to communicate these to participants prior to the start of each drill. There are three ability level options for each drill beginner, intermediate and advanced. Each drill is repeated three times.: o First is to LEARN the drill and get used to working together as a team. o Second is a PRACTICE run to improve both individually and as a team. o Third is the CHALLENGE to achieve your best score as a team, and to compare your score with the other teams. Number of participants XerSports drills are designed to engage up to eight participants per station. Smaller groups may be advisable to make drills faster and more challenging for higher ability levels. You can also try some of the drill variations to accomplish the same thing. For larger groups, we suggest that people toward the back of the line be involved in some kind of simple physical activity to keep them moving while still rooting for their team (running in place, jumping in place, jumping jacks, pushups, sit ups and more). Additional Tips The equipment list for each drill is per station. You can substitute as desired using equipment you have to complement the ball kit shipped with each XerPro or XerTrainer system. When more than one line is called for and you re using Trainer Mode, be sure to position the lines so they don t run into each other. 3 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

4 Recommended Equipment for XerPro and XerTrainer Your XerPro or XerTrainer is tough, durable and designed to take a beating. However, it is a computer and we need to keep that in mind when it comes to preserving the longevity of the electronics. Here is the recommended equipment list: Air filled regulation athletic balls (tennis, basketball, football, volleyball, soccer ball etc) Rubber practice baseballs, softballs, lacrosse, cricket or T Balls (need to bounce). PassBack Footballs Playground balls of all diameters Beanbags or dead balls for single directional play Swim Noodles or foam bats for striking the targets 2 pound or 1 kilo medicine ball (This is the maximum weight) BOSU balls or other balance devices for standing, sitting or lying Implements for striking the balls (hockey sticks, paddles, bats, rackets etc) Cones to provide barriers or direction The following equipment is supplied with your system when it is purchased. See spec sheets for quantity details. 5" red playground balls 7" yellow playground balls 8.5" blue playground balls 2lb. medicine ball Bean bag set Foam noodles What Equipment NOT to use on your XerPro or XerTrainer Regulation baseball. It will not return properly (because there is no bounce). Over time it will damage the electronic connectors. Regulation lacrosse balls. Over time it may scuff the panels and damage the electronics. Regulation cricket balls. 3 pounds and greater medicine balls for throwing at the system. (OK to use a heavier medicine ball to TOUCH the targets while holding the medicine ball in your hands). Any hard plastic implement such as a stick or bat for hitting targets. Use foam noodles. 4 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

5 XerSports Four Session Boot Camp for High School BASKETBALL Session List Page Session Sport Activities Purpose 8 1 Basketball 11 2 Basketball Dribble Return Pass Return Dual Hand Pass Team Multi Pass Shuffle Focus on ball handling while keeping eyes up. Improve accurate passing off of a dribble. Improve ball control and passing accuracy. Improve team passing and moving without the ball Basketball 1 on 1 Create a game environment and use dribble moves to set up a pass to target. Team Pass and Return Incorporate teamwork into a passing game rotation Basketball Med ball Pass Dribble Weave Increase functional strength in the passing mechanics. Improve change of direction off of the dribble. Exercise Technology Inc P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

6 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSIONS SESSION ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Dribble Return (3 Sets) Focus on ball handling while keeping eyes up. 00:25 00:40 Pass Return (3 Sets) Improve accurate passing off of a dribble. SESSION TWO Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Dual Hand Pass (3 Sets) Improve ball control and passing accuracy. 00:25 00:40 Team Multi Pass Shuffle (3 Sets) Improve team passing and moving without the ball. Schedule Time Description Purpose SESSION THREE 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 1 on 1 (3 Sets) Create a game environment and use dribble moves to set up a pass to target. 00:25 00:40 Team Pass and Return (3 Sets) Incorporate teamwork into a passing game rotation. SESSION FOUR Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Med ball Pass (3 Sets) Increase functional strength in the passing mechanics. 00:25 00:40 Dribble Weave (3 Sets) Improve change of direction off of the dribble. 6 P age

7 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP DYNAMIC WARM UP Game 4, Level 3 for 4 minutes. Reset as required. Dynamic Warm up To stretch, loosen up and prevent injuries. (10 minutes) Start by forming a line feet from each target station. Each person starts 3-5 seconds apart. Toe Walk: With weight on the balls of the feet, and heels staying off the ground, walk to the target wall and touch any target. High Knees: Return to the starting point by running as you focus on bringing each knee in turn up to waist level. Make sure your arm pump is a waist to shoulder motion. Trunk Twists: Spread out. With a good knee bend, rotate waist to one side then the other in a twisting motion (10 reps). Lateral Shuffles: With a good knee bend and proper torso erectness, shuffle back to the wall and touch a target. Maintain flexion in knees throughout the drill. Focus on a good reach to loosen up the groin. Arm Circles: Return to the starting point with arms straight out to the side, rotating them forward and backward in a circular motion (approx. 10 reps). Jumping Jacks: Spread out again. With feet together and arms to your side, hop so feet come apart landing in a wide stance and the arms raising together over your head, then immediately returning to starting position. Repeat sequence for 15 repetitions. Repeat once, then the start Boot Camp drills. 7 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

8 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION ONE DRILL ONE Dribble Return Purpose Focus on ball handling while keeping eyes up. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 or 2 Basketballs; 1 Cone (blue dot) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 4 3 Beg: 4 7 Int: 4 3 Int: 4 7 Adv: 4 4 Adv: 4 8 Drill 1) Group starts behind far cone. 2) 1 st player dribbles ball to wall and touches target with off hand. 3) After touching target, dribble ball back to next in line. 4) Next in line then performs same drill. 5) Switch dribbling hand every time through. 6) Continue sequence until time is out. Variation: For larger groups, and to keep players moving, use two balls, with next player starting when first player hits target. 8 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

9 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION ONE DRILL TWO Pass Return Purpose Improve accurate passing off of a dribble. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Basketball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 5 Int: 3 3 Int: 3 6 Adv: 3 4 Adv: 3 7 Drill 1) Group lines up single file behind last cone. 2) 1 st player with ball, dribbles to middle cone, stops, and passes ball to target. 3) Player then gets rebound and dribbles back to next in line. 4) Next in line then performs same drill. 5) Continue rotation until time is out. Variation: For larger groups, to speed up play, pass ball back to next in line in step #3. 9 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

10 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION ONE SCORES Date Group or Class Dribble Return Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Pass Return Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 10 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

11 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION TWO DRILL ONE Dual Hand Pass Purpose Improve ball control and passing accuracy. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination Ball Control EQUIPMENT: 1 or 2 Basketballs; 1 Cone (blue dot) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 5 Int: 3 3 Int: 3 6 Adv: 3 4 Adv: 3 7 Drill 1) Group starts behind far cone. 2) 1 st player dribbles to middle cone, passes to target with right hand and catches rebound with right hand. 3) Next, the same player passes to target with left hand and catches with left hand. 4) After catch with left hand, dribble or pass return to next in line. 5) Next in line then performs same drill. Continue sequence until time is out. 11 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

12 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION TWO DRILL TWO Team Multi Pass Shuffle Purpose Improve team passing and moving without the ball. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Basketball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 5 Int: 3 3 Int: 3 6 Adv: 3 4 Adv: 3 7 Drill 1) Divide group into 2 equal lines, 5 15 feet apart. Exercise while waiting or stand. 2) 1 st player in each line will pass ball back and forth as they shuffle toward wall. 3) As they reach wall, each will hit a target with ball. 4) After both have hit a target, repeat shuffle and pass back to next in line. 5) Next two repeat sequence and so on until time is out. Variation: For larger groups, to speed play, pass to next two players instead of shuffle back. 12 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

13 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION TWO SCORES Date Group or Class Dual Hand Pass Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Team Multi Pass Shuffle Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 13 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

14 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION THREE DRILL ONE 1 on 1 3 Sets Purpose Create a game environment and use dribble moves to set up a pass to target. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination Ball Control EQUIPMENT: 1 Basketball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 5 Int: 3 3 Int: 3 6 Adv: 3 4 Adv: 3 7 Drill 1) Group starts behind far cone. 2) 1 st player is on offense, with the ball and another is facing the 1 st playing defense. 3) Offense dribbles ball to Pass Mark and passes ball to target. 4) Defense cannot use hands or deflect the ball at any time. 5) After target is hit, offense gets rebound and returns ball to next in line. 6) Offense becomes defense and defense goes to end of line. 14 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

15 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION THREE DRILL TWO Team Pass and Return Purpose Incorporate teamwork into a passing game rotation. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Basketball; 3 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 3 3 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 Drill 1) Start with two lines one in front of station and one off to the left as indicated on the diagram. 2) First player in the back line pass ball to the first person in the side line, run to next cone, receive pass, dribble to and touch target with ball. Pass to next in the far line and go to end of side line. First in the side line go to the end of the back line after passing. 3) Next in back line starts as soon as they receive the ball. 4) Continue rotation until time is out. 4) Become new passer 1) Pass 3) Touch target, throw to next in line. 2) Run to cone/receive next pass Feet Run to end of line after pass Basketball Feet Group Line: Exercise or Stand 15 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

16 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION THREE SCORES Date Group or Class 1 on 1 Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Team Pass and Return Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 16 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

17 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION FOUR DRILL ONE Med ball Pass Purpose Increase functional strength in the passing mechanics. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 two lb. med ball (black dot); 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 1 Int: 3 1 Int: 3 3 Drill 1) Group starts behind far cone. 2) 1 st in line, with med ball, runs to middle cone, sets feet, and throws to target. 3) Player gets own rebound and hands ball back to next in line. 4) Next in line then repeats same drill. 5) Continue sequence until time is out. Adv: 3 2 Adv: P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

18 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION FOUR DRILL TWO Dribble Weave Purpose Improve change of direction off of the dribble. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination Ball Control EQUIPMENT: 1 or 2 Basketballs; 4 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 3 3 Beg: 3 5 Int: 3 3 Int: 3 6 Adv: 3 4 Adv: 3 7 Drill 1) Group lines up single file behind last cone. 2) 1 st player dribbles ball, weaving through cones. 3) At the last cone, set feet and make pass to target. 4) After pass, get ball and dribble back to next in line (or pass in order to speed up play). 5) Next player repeats sequence and so on until time is out. Variation: For larger groups to keep players more active, use two balls and have the next player start as soon as the first player passes to the target. 18 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

19 XERSPORTS HIGH SCHOOL BASKETBALL BOOT CAMP SESSION FOUR SCORES Date Group or Class Med ball Pass Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Dribble Weave Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 19 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

20 Exercise Technology Inc P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011