LADY DRAGONS SUMMER CONDITIONING ROUTINES & BASKETBALL DRILLS

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Katrina Todd
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1 LADY DRAGONS SUMMER CONDITIONING ROUTINES & BASKETBALL DRILLS INTRODUCTION Summer is about relaxing, enjoying your time off from school, and spending time with family and friends. However, it is also a good time to prepare for next season. This routine will help guide you through the summer, and the beginning of the school year, while preparing you for tryouts and the season. This guide contains information on stretching, nutrition, conditioning, basketball drills, all of which will benefit you in preparation for next season. Finally, consider this; as we prepare for next season, every other team will be doing the same. Teams that beat us are planning and working towards doing it again, while teams that we beat are working towards not letting it happen again. It s up to YOU to be ready when we have tryouts. Don t wait until the school year, and definitely don t wait until September, to physically prepare. Be the person that s going to work harder than every other girl in this county to prove last year wasn t a fluke and that we are a dominating force in this county. Our journey starts this summer, so let s ignore the noise, embrace the grind, and love the challenge. STRETCHING & FLEXIBILITY It s important before any workout to stretch appropriately. Maintaining muscle flexibility and pliability is a major key to sustaining one s physicality and it also helps prevent injuries over time. Optimally, you would want to be stretching when you wake up in the morning, before you workout, after you workout, and before you go to bed. The following stretches can be done before these workouts, but also at any time: Toe touches (feet are less than an inch apart, knees are not locked, bend to touch and hold for at least 10 seconds) Cross toe touches (Same as above except put your left foot over your right foot bend and hold for at least 10 seconds. Switch to right foot over left foot and repeat) Knee Bend Leg Stretch (Put both hands on right knee while bending right knee. Left leg is straight and not bent. This to stretch out the calf and thigh muscles of

2 the left leg. Switch to putting hands on left knee and repeat the process to stretch your right leg.) Butterflies on the Floor (Sitting on the floor, put both feet together and try to bring feet closer into your body while keeping your feet on the floor.) Sitting Back Stretch (Sitting on the floor, start with your right leg lying straight and flat on the floor. Take your left leg and place your left foot on the right side of your right leg. Your left leg should be arched over your right leg. Then take your right elbow and place it on your left knee and twist your body slowly to the left stretching your back and the muscles on the left side of your chest. Hold for 10 seconds. Do the same thing for the other side: Sitting on the floor, have your left leg lying straight and flat on the floor. Take your right leg and place your right foot on the left side of your left leg. Your right leg should be arched over your left leg. Then take your left elbow and place it on your right knee and twist your body slowly to the right stretching your back and the muscles on the right side of your chest. Hold for 10 seconds.) Cross Arm Shoulder Stretch (Cross your left arm across your body locking it with your right arm and twist your hips to stretch your left shoulder. Hold for at least 10 seconds. Do the same process for the right arm shoulder). Tricep Stretch (Starting with your left arm, bend your left elbow over your head. Take your right hand and slowly pull your left elbow. Hold for at least 7 seconds. Repeat the process for the right arm.) These stretches are the minimum for what you should be doing, but you are always welcome to do more in order to fully stretch your muscles for optimal performance. NUTRITION Summer is a great time to spend with friends and family, but it can also be a time where we let go of daily routines. In losing these daily routines we sometimes neglect good eating choices. In order to stay prepared for next season it s just as important to make sure what we eat is beneficial for us in order to compete and condition at a high level.

3 Here are some snack and drink choices to help keep your body replenished with the proper nutrients to sustain peak performance: Snacks: Green vegetables (spinach, celery, snap peas, broccoli, etc.) Sliced bell peppers Carrot sticks Melon fruit (watermelon, cantaloupe, honeydew, etc.) Berry fruit (strawberries, raspberries, blueberries, blackberries) Tree fruit (apples, oranges, pears, clementines, plums, peaches, bananas etc.) If you use sauces or dressings to dip the fruits or vegetables in, make sure the amount of sugar does not exceed 10 grams per serving. Granola with no sugar added Kettle-cooked potato chips (any flavor) Popcorn (no added butter) Beef jerky Fruit yogurt with no more than 10 grams of sugar per serving Cottage cheese Peanut butter sandwich on whole grain bread (no jelly) Applesauce with no added sugar Nuts (peanuts, walnuts, pecans, almonds) Eggs (the way they re cooked doesn t matter) Drinks: Water Water Water More water A little more water Some more water after that Gatorade/Powerade (only AFTER you ve worked out; use these drink to replenish your electrolytes, not necessarily to drink on a regular basis. Also, if you get Gatorade, try to get G2 as it has less sugar, but the same added value of replenishment as normal Gatorade has) Sparkling water Flavored water Crystal Light is okay, just not in excess Milk (doesn t matter which kind, but don t drink it before working out)

4 Fruit juices are okay, but not more than 2 glasses per day as many fruit juices have tons of added sugar. If you check the ingredients, and if sugar is one of them, it may not be the healthiest choice of that type of juice. Now, some fruit juices have a large amount of sugar in them, but they are natural sugars, so it really helps to check the ingredients first. Oh yeah, and water Snacks and Drinks to avoid if you can: Soda Energy Drinks More than 1 cup of coffee per day Snacks with a sodium content like Takis and most chips Pop Tarts Large amounts of fruit snacks Large amounts of ice cream (frozen yogurt is a better option) Lots of fast food Excess amounts of candy Foods with added sugar Foods with high amounts of sodium Very acidic foods Remember to always eat a little something before working out (banana, granola bar, etc. Just no dairy products) and always hydrate before, during and after you work out. CONDITIONING ROUTINES & BASKETBALL DRILLS The conditioning and basketball drills are broken down into three phases each. You can condition and work on the drills in the same workout or do them separately. The phases do increase gradually in endurance and ability. Once you master everything in Phase 1, then you can go to Phase 2, and once you master Phase 2, you move on to Phase 3. The phases may take more than a to master, and that s okay. Mastery means you can complete the entire conditioning phase with only having to take two one-minute breaks. Mastery for the basketball drill is completing each part of the phase with at least 75% accuracy unless otherwise stated. The workouts and drills within each phase can be completed in any order. You can also break up part of these routines within the phases, just as long as you do all of the routine (Example: instead of doing 40 sit ups in a row, you could do 2 sets of 20). These are routines and drills we will be doing for

5 tryouts and through the beginning portion of the season, so it s in your best interest to work on these routines and drills to give yourself an advantage going into next year. As a heads up, we will be making pole fundamentals and passing drills a part of our tryouts and daily practice schedule, but not part of summer workouts. CONDITIONING ROUTINES ***As a reference, 1 yard = 3 feet and 35 yards = 105 feet*** Conditioning Phase 1: The Embracing Phase 25 push ups 40 sit ups 45 second wall sit 45 second plank 25 mountain climbers Four 35 yard sprints Two shuffle sprints (shuffle 15 yards, sprint 20 yards) Conditioning Phase 2: The Grind Phase 35 push ups 55 sit ups 1 minute wall sit 1 minute plank 35 mountain climbers Six 35 yard sprints Four shuffle sprints (shuffle 15 yards, sprint 20 yards) 10 Squat Jumps Conditioning Phase 3: The Challenge Phase 50 push ups 70 sit ups 1 and a half minute wall sit 1 and a half minute plank 55 mountain climbers Eight 35 yard sprints Seven shuffle sprints (shuffle 15 yards, sprint 20 yards) 20 Squat Jumps Push Up Sprint (10 push ups, and immediately after last push, sprint 35 yards)

6 BASKETBALL DRILLS Basketball Drills Phase 1: The Familiarization Phase Right-handed dribbling (dribble down and back the length of the court with just your right hand without losing control. If you lose control, start over. You should go down go down and back the court without losing control once before switching to the next drill. You can jog through this drill. Practice maintaining control, balance and stability in dribbling) Court length is 94 feet from baseline to baseline. Left-handed dribbling (dribble down and back the length of the court with just your left hand without losing control. If you lose control, start over. You should go down go down and back the court without losing control once before switching to the next drill. You can jog through this drill. Practice maintaining control, balance and stability in dribbling) One handed layups from right side (should make at least 70% before moving to left side). Don t run for these layups, stand under the basket and use the backboard. One handed layups from left side (should make at least 60%). Don t run for these layups, stand under the basket and use the backboard. One handed shooting (start within 2-3 feet of the goal standing in the paint. Practice same form every shot. Once you ve made three in a row, move a step back, and do the same process. Must make three in a row to move back. Once you ve made it to where the back of your foot is touching the free throw, or 10 minutes have passed, you re finished with this drill). Free Throws (same pre-shooting routine every time, take a deep breath before you shoot, don t move over the line). Start with 20 free throws and keep track of how many you make. Basketball Drills Phase 2: The Enhancement Phase Switch hand dribbling (dribble down and back the length of the court switching between both hands without losing control. If you lose control, start over. You should go down go down and back the court without losing control once before switching to the next drill. You can jog through this drill. Practice maintaining control, balance and stability in dribbling.) Right-side Layups (should make at least 70% before moving to left side). Start at the 3-point line, stand under the basket and use the backboard. Left-side Layups (should make at least 60%). Start at the 3-point line, stand under the basket and use the backboard.

7 Right-side Elbow Shooting (shoot 20 times and keep track of how many you make) Left-side Elbow Shooting (shoot 20 times and keep track of how many you make) Spot Shooting (Find a spot on the court within the arc and mark it with tape if you need to. Start 8-10 feet away from that spot, dribble quickly to it, pull up and shoot. This has to be quick, but practice stopping and shooting with good form, not just throwing it at the goal. If you need to walk through the first couple of times, that s fine. Do this for the same spot at least 15 times and keep track of how many shot you make.) Opposite Spot Shooting (Using the above drill, find the opposite spot on the court from your first spot within the arc and mark it with tape if you need to. Start 8-10 feet away from that spot, dribble quickly to it, pull up and shoot. Again, this has to be quick, but practice stopping and shooting with good form, not just throwing it at the goal. If you need to walk through the first couple of times, that s fine. Do this for the same spot at least 15 times and keep track of how many shot you make.) Use the same spot for the above two drills each time you work in this phase. Rebounding Drill: you can use a partner for this drill. (Shoot the ball off the backboard and catch it before it hits the ground. The goal of this drill is to get the ball at a high point and rip it down. When you get it turn and face the opposite direction as if you were going to outlet pass. If you have a partner, have your partner be the one who shoots, and when you rebound it pass it out to your partner. This can also be a good drill to practice rebounding and passing in one motion (Rip, Catch, Land, Pass) Free Throws (same pre-shooting routine every time, take a deep breath before you shoot, don t move over the line). Start with 20 free throws and keep track of how many you make. Basketball Drills Phase 3: The Precision Phase Switch hand dribbling (dribble down and back the length of the court switching between both hands without losing control. If you lose control, start over. You should go down go down and back the court without losing control once before switching to the next drill. You should do this drill at a faster pace than a jog. Practice maintaining control, balance and stability in dribbling.) Right-side Layups (should make at least 80-90% before moving to left side). Start at the 3-point line, stand under the basket and use the backboard. Left-side Layups (should make at least 70-80%). Start at the 3-point line, stand under the basket and use the backboard.

8 Right-side Elbow Shooting (shoot 20 times and keep track of how many you make) Left-side Elbow Shooting (shoot 20 times and keep track of how many you make) For the next two drills, find two new spots that are different than the ones you had in Phase 3. You can also work on two spots from 3 point range if you would like. Spot Shooting (Find a spot on the court within the arc and mark it with tape if you need to. Start 8-10 feet away from that spot, dribble quickly to it, pull up and shoot. This has to be quick, but practice stopping and shooting with good form, not just throwing it at the goal. If you need to walk through the first couple of times, that s fine. Do this for the same spot at least 15 times and keep track of how many shot you make.) Opposite Spot Shooting (Using the above drill, find the opposite spot on the court from your first spot within the arc and mark it with tape if you need to. Start 8-10 feet away from that spot, dribble quickly to it, pull up and shoot. Again, this has to be quick, but practice stopping and shooting with good form, not just throwing it at the goal. If you need to walk through the first couple of times, that s fine. Do this for the same spot at least 15 times and keep track of how many shot you make.) Rebounding Drill: you can use a partner for this drill. (Shoot the ball off the backboard and catch it before it hits the ground. The goal of this drill is to get the ball at a high point and rip it down. When you get it turn and face the opposite direction as if you were going to outlet pass. If you have a partner, have your partner be the one who shoots, and when you rebound it pass it out to your partner. This can also be a good drill to practice rebounding and passing in one motion (Rip, Catch, Land, Pass) Catch and Shoot: you will need a partner for this drill. Take 10 shots from three different spots (2 spots in inside the arc, 1 outside the arc) and catch and shoot without pulling the ball closer to you when you catch it. Be quick with this, and don t let your partner give you bad passes. Free Throws (same pre-shooting routine every time, take a deep breath before you shoot, don t move over the line). Start with 20 free throws and keep track of how many you make.

9 WHAT SHOULD I DO IF I PLAY OTHER SPORTS OVER THE SUMMER? No matter what your plans are this summer, these routines and drills are great for, and can benefit, everyone. If you play other sports and are physically active over the summer, you can stick with the basketball drills, but no matter what, everyone can use the drills to improve their game, and everyone can also benefit from choosing more healthy choices from the nutrition part. Use the chart below to help choose your best range of workouts to drill ratio: Doing 2-3 sports this summer Workout Routines 1-2 times per Doing 1-2 sports this summer 2-3 times per Netflix & Fortnite all summer 5-6 times per Basketball Drills 2-3 times per 3-4 times per 5-6 times per RETURNING TO SCHOOL IN AUGUST When we return to school in August basketball season will be fast approaching. Once back in the routine of school, these workouts and drills can still be done in afternoons. Granted, you need to take care of your school work first, and some of you play other sports in the fall, but if you ve finished your work, and want to get ready for tryouts and the season, these workouts and drills are a solid way to get prepared for the grind of basketball season.

10 Finally, I hope you all have a wonderful and safe summer. It wouldn t be something from Coach Berger without some quotes to close out, so here they are: Don t let anything or anyone separate you from accomplishing your goals. We want it more than they do. Take what you want! -Kirby smart Only the disciplined stand tall against adversity. Never give up the quest to be better. A shot not taken is a goal not scored. If you re not willing to work for it, don t complain about not having it. Discipline is training yourself to do something by controlling your actions. Don t let the results get in the way of the process. -PFT Commenter It s not over until WE win! WHO AM I? I AM A CHAMPION!

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