Lady Legends Workout Booklet Daring To Be Great! Lady Legends Workout Booklet Index
Weekly Workout Routine.. 1 Conditioning Program....2 Plyometric Program...3 Plyometric Exercise Descriptions.....4 Ball Handling Workout..5 Post Workout..6 Perimeter Workout. 7 Shooting Workout..8 Shooting Drill Descriptions...9-10 Workout Records..11 Contact Information: *Mike Castillo (Head Coach) -Email: HoustonLadyLegends@gmail.com -Phone #: 832-884-2099 *Ericka Castillo (Director) -Email: HoustonLadyLegends@gmail.com -Phone #: 832-546-7673 Example of Possible Lady Legends Weekly Workout Routine
Goal: The goal of the Lady workout routine is to provide our should use to know when to do each Legends weekly athletes with a schedule that they of the workouts that are provided. This is an example of a possible weekly workout routine that you could do. Make sure that you give yourself proper time to rest between workouts and that you eat and take care of your body properly. workouts should be done as often as you would like and we recommend that you work at bettering your game at least 3 days a week (working at game speed). Feel free to combine basketball workouts (ex. do ball handling, shooting, and perimeter workout all in the same day). The more time you put in working on your basketball skills the better you become as an individual and the better we become as a team. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Workouts Conditioning Program BFS Strength Program Workouts Plyometric Workout Workouts Conditioning Program BFS Strength Program Workouts Plyometric Workout Workouts Conditioning Program BFS Strength Program Workouts Workouts Ingredients for Success: *Passion *Talent *Hard Work *Timing Lady Legends Conditioning Program Goal: The Lady Legends Conditioning Program is designed to help the athlete improve their conditioning so that they will be able to outplay their opponent on the court. This is an example of a basic 3-day a week, 4 week long, conditioning/speed program. If you are looking for a more advanced program or demonstrations of the exercises contact us and we would be happy to help. Make sure to drink enough water before, during, and after exercising. Each workout should be about 15 minutes long. Week 1:
Day 1 Day 2 Day 3 Warm up: Jog.25 mile/ Jump Warm up: Jog.25 mile/ Jump Warm up: Jog.25 mile/ Jump rope (250 jumps) rope (250 jumps) rope (250 jumps) 10X25 yard sprints (jog back) 1.5 mile run 12X25 yard sprints (jog back) Cool down: Jog.25 mile/ Stretch Cool down: Stretch Cool down: Jog.25 mile/ Stretch Week 2: Day 1 Day 2 Day 3 Warm up: Jog.25 mile/ Line drill routine (look at plyo demo sheet) Warm up: Jog.25 mile/ Line drill routine (look at plyo demo sheet) Warm up: Jog.25 mile/ Line drill routine (look at plyo demo sheet) 10X30 yard sprints (jog back) 1.5 mile run 14X25 yard sprints (jog back) Cool down: Jog.25 mile/stretch Cool down: Stretch Cool down: Jog.25 mile/stretch Week 3: Day 1 Day 2 Day 3 Warm up: Jog.25 mile/ Dot drill routine (look at plyo demo sheet) Warm up: Jog.25 mile/ Dot drill routine (look at plyo demo sheet) Warm up: Jog.25 mile/ Dot drill routine (look at plyo demo sheet) 10X40 yard sprints (jog back) 2 mile run 16X25 yard sprints (jog back) Cool down: Jog.25 mile/stretch Cool down: Stretch Cool down: Jog.25 mile/stretch Week 4: Day 1 Day 2 Day 3 Warm up: Jog.25 mile/ Jump rope (250 jumps) Warm up: Jog.25 mile/ Jump rope (250 jumps) Warm up: Jog.25 mile/ Jump rope (250 jumps) 12X40 yard sprints (jog back) 2 mile run 18X25 yard sprints (jog back) Cool down: Jog.25 mile/stretch Cool down: Stretch Cool down: Jog.25 mile/stretch Key: 10X25: 10 sprints of 25 yards Jog back: Jog back to starting line after you finish your sprint Lady Legends Plyometric Program Goal: The Lady Legends Plyometric Program is designed to help the athlete improve their explosiveness in areas that will help them on the basketball court.
This is an example of a basic 2-day a week, 8 week long, plyometric training program, if you are looking for a more advanced program or demonstrations of the exercises contact us and we would be happy to help. Look at the descriptions of the exercises on the next page to see how to properly perform each exercise. Make sure to always perform these exercises on a forgiving surface, properly warm-up, and allow for adequate recovery time between sets. Feel free to change the amount of sets and reps you complete for the exercises. Workouts should last about 45 minutes. Week 1: Week 2: Week 3: Week 4: Warm-up: Jog.25 mile/ Warm-up: Jog.25 mile/ Jump rope (200 jumps) Line Drills (25 reps Warm-up: Jog.25 mile/ Jump rope (200 jumps) Warm-up: Jog.25 mile/ Line Drills (25 reps each) each) 5 yard shuffle 5 yard shuffle (2x8 Triangle Shuffles (2x8 Triangle Shuffles (2x10 (1x12touches) touches) touches) touches) Straight leg jumps (2x12) Straight leg jumps (2x12) Straight leg jumps Straight leg jumps (2x14) (2x14) Squat jumps (2x8) Squat jumps (2x8) Squat Jumps (2x10) Squat Jumps (2x10) Lunge jumps (2x8) Lunge jumps (2x8) Lunge Jumps (2x10) Lunge Jumps (2x10) Step up jumps (1x14) Step up jumps (1x16) Step up jumps (2x10) Step up jumps (2x12) Quick step ups (1x20 each leg) Side hops over cone (2x10) Cool down: Jog.25 mile/ Stretch Quick step ups (1x20 each leg) Side hops over cone (2x12) Cool down: Jog.25 mile/ Stretch Quick step ups (1x22 each leg) One leg jumps for distance (1x10 each leg) Cool down: Jog.25 mile/ Stretch Quick step ups (1x22 each leg) One leg jumps for distance (1x10 each leg) Cool down: Jog.25 mile/ Stretch Week 5: Week 6: Week 7: Week 8: Warm-up: Jog.25 mile/ Jump rope (200 jumps) Warm-up: Jog.25 mile/ Jump rope (200 jumps) Warm-up: Jog.25 mile/ Dot Drills (2 minutes) Warm-up: Jog.25 mile/ Dot Drills (2 minutes) 5 yard shuffle (2x10 touches) 5 yard shuffle (2x12 touches) Triangle Shuffles (2x10 touches) Triangle Shuffles (2x12 touches) Straight leg jumps (2x16) Straight leg jumps (2x16) Straight leg jumps Straight leg jumps (2x18) (2x18) Squat Jumps (2x12) Squat Jumps (2x12) Squat Jumps (2x14) Squat Jumps (2x14) Lunge Jumps (2x12) Lunge Jumps (2x12) Lunge Jumps (2x14) Lunge Jumps (2x14) Step up jumps (2x14) Step up jumps (2x16) Step up jumps (2x18) Step up jumps (2x20) Quick step ups (1x22 each leg) Quick step ups (1x22 each leg) Quick step ups (1x24 each leg) Quick step ups (1x24 each leg) Side hops over cone Side hops over cone One leg jumps for One leg jumps for distance (2x12) (2x14) distance (2x7 each leg) (2x8 each leg) Cool down: Jog.25 mile/ Stretch Cool down: Jog.25 mile/ Stretch Cool down: Jog.25 mile/ Stretch Cool down: Jog.25 mile/ Stretch Lady Legends Plyometric Exercise Descriptions
*5 yard shuffle: Get in a defensive stance and shuffle as quickly as you can 5 yards, then touch the line and shuffle back to the start as quickly as you can (stay low and keep feet apart). *Straight Leg Jumps: Stand with your feet shoulder width apart and your arms pointed up to the sky straight above your head. Jump up as high as you can while barely bending your knees. *Squat Jumps: Stand with your feet shoulder width apart and get down in a squat with your knees at a 90 degree angle. Jump up as high as you can and then land back in the squat (jump as quickly as possible and drive your arms up to the sky while jumping). *Lunge Jumps: Start in a lunge with one foot a comfortable distance in front of the other. Jump as high as you can and switch which leg is your lead leg while you are in the air (jump up as quickly as you can and make sure to use your arms when jumping). *Step up Jumps: Find a step or a bow that is no more then 2 feet high. Put one foot on the step with the other foot being on the ground. Jump up as high as you can off of the foot that is on the chair and switch which leg is on the step while you are in the air. *Quick Step ups: Find a step or a box that no more then a foot high. Start with both feet on the ground and as quickly as you can step up onto the step with you lead foot, once your lead foot has touched the step quickly bring your other foot up to touch the step (you are not jumping in this exercise, you are simply touching the step as quickly as you can). *Side Hops Over Cone: Find a cone or a chair that is a foot high. Hop over the cone as quickly as possible with both feet landing on the other side of the cone and then repeat. *Triangle Shuffles: Put 3 cones 5 yards apart in the shape of a triangle. Start in a defensive stance and as quickly as you can shuffle from one cone to the other. Shuffle in a triangle, dropping your back foot to change directions. *One Leg Jumps: Start on your right leg and jump as far and high as you can for the specified amount of jumps and then switch to your left leg on the way back. *Line Drills: Find a line on the gym floor or draw it in chalk. Hop back and forth over that line either side to side or front to back. Mix up hoping on both feet, left foot, and right foot. *Dot Drills: Make a mark on the ground in chalk at five different places, making it look like the number 5 on a dice. Hop as quickly as you can from dot to dot in a variety of different patterns. Mix up hoping on both feet, left foot, and right foot.
Lady Legends Ball Handling Workout Goal: The Lady Legends Ball Handling Workout is designed to help the athlete improve their ball handling skills while working at game speed. While performing the ball handling workout make sure to: keep your eyes up, be in an athletic stance, dribble using the pads of your fingers, and practice at game speed. Feel free to contact us if you would like more ball handling drills. Each ball handling routine should take between 5 and 10 minutes. 1 Ball Stationary Dribbling: *20 right hand speed dribbles from knee *20 right hand speed dribbles as low as you can *20 left hand speed dribbles from knee *20 left hand speed dribbles as low as you can *20 crossovers (knee to knee) *20 behind the back dribbles *20 between the leg dribbles each way *20 right hand side to side dribbles *20 right hand front to back dribbles *20 left hand side to side dribbles *20 left hand front to back dribbles *20 right hand in and out dribbles *20 left hand in and out dribbles *5 figure-eights each way Zigzag Dribbling on the Move (1 ball): *Start on baseline and explode out 2 dribbles, then change directions, and explode out 2 more dribbles, continue until you reach the other baseline. Use these 5 change of direction moves going down and back: *Crossover *Between the legs *Behind the back *Spin dribble *Hesitation *Feel free to add double moves (ex. between the legs to a crossover)
2 Ball Stationary Dribbling: *25 speed dribbles from knee *25 speed dribbles as low as you can *25 alternating speed dribbles from knee *25 alternating speed dribbles as low as you can *10 seconds of dribbling with one high and one low, then switch *25 side to side dribbles *25 front to back dribbles *25 in and out dribbles *5 figure-eights each way Dribble Moves (make all 6 shots for each move): *Start at half court and speed dribble up to the top of the key, where you practice your move. (20 total made baskets) *Hesitation dribble, going both left and right for a lay-up, a pull-up, and a 3. *Crossover dribble, going both left and right for a lay-up, a pull-up, and a 3. *Between legs dribble, going both left and right for a lay-up, a pull-up, and a 3. *Behind back dribble, going both left and right for a lay-up, a pull-up, and a 3. *Spin dribble, going both left and right for a layup, a pull-up, and a 3. *Feel free to add double moves (ex. between the legs to a crossover), going both left and right for a lay-up, a pull-up, and a 3. Lady Legends Post Workout Goal: The Lady Legends Post Workout is designed to help the athlete improve their post moves while working at game speed. While performing the post workout make sure to: be in an athletic stance, start between the block and the first hash mark, and practice at game speed. Challenge yourself by competing against a teammate or combining moves with extra fakes. Feel free to contact us if you would like more post drills.
Left Block: *Drop step baseline finish with left (5 *Drop step middle finish with right (5 *Drop step baseline for left handed hook (5 *Drop step middle for right handed hook (5 *Drop step baseline for an up and under move (5 *Drop step middle for an up and under move (5 *Fade away to the baseline (5 *Fade away to the middle (5 *Meet ball, square up, and shoot (5 *Meet ball, square up, shot fake and explode to rim (5 *Make 2 free throws *Total of 50 made baskets Right Block: *Drop step baseline finish with right (5 *Drop step middle finish with left (5 *Drop step baseline for right handed hook (5 *Drop step middle for left handed hook (5 *Drop step baseline for an up and under move (5 *Drop step middle for an up and under move (5 *Fade away to the baseline (5 *Fade away to the middle (5 *Meet ball, square up, and shoot (5 *Meet ball, square up, shot fake and explode to rim (5 *Make 2 free throws *Total of 50 made baskets Miscellaneous Drills: *Mikan drill off 1 foot (2 minutes) *Mikan drill off 2 feet (2 minutes) *Ball taps off glass with left hand (1 minute) *Ball taps off glass with right hand (1 minute) *Ball taps off glass with both hands (1 minute) *Power lay-ups: put a ball on each block, pick up ball, drop step and finish, sprint to other block and do the same (1 minute) Lady Legends Perimeter Workout Goal: The Lady Legends Perimeter Workout is designed to help the athlete improve their 1 on 1 skills (footwork, fakes, ability to get open). The perimeter workout is done from five main spots on the court; these spots are: left baseline, left wing, top of the key, right wing, and the right baseline. Make sure to use quick/sharp fakes, stay in an athletic stance, work at game speed, and use explosive dribbles during the workout. Challenge yourself by adding step backs, change of direction dribbles, and competing against a teammate. Feel free to contact us if you would like more perimeter drills. Workout should last between 15 and 20 minutes.
Jab-Crossover (make all 8 shots from each of the 5 spots): *Jab left and explode right for a 1 dribble lay-up *Jab left and explode right for a 2 dribble pull-up *Jab left and explode right for a 1 dribble pull-up *Jab left and explode right for a 1 dribble 3pt shot *Jab right and explode left for a 1 dribble lay-up *Jab right and explode left for a 2 dribble pull-up *Jab right and explode left for a 1 dribble pull-up *Jab right and explode left for a 1 dribble 3pt shot *Make 2 free throws Shot Fake (make all 8 shots from each of the 5 spots): *Shot fake and explode right for a 1 dribble lay-up *Shot fake and explode right for a 2 dribble pull-up *Shot fake and explode right for a 1 dribble pull-up *Shot fake and explode right for a 1 dribble 3pt shot *Shot fake and explode left for a 1 dribble lay-up *Shot fake and explode left for a 2 dribble pull-up *Shot fake and explode left for a 1 dribble lay-up *Shot fake and explode left for a 1 dribble 3pt shot *Make 2 free throws Jab-Go (make all 8 shots from each of the 5 spots): *Jab and explode right for a 1 dribble lay-up *Jab and explode right for a 2 dribble pull-up *Jab and explode right for a 1 dribble pull-up *Jab and explode right for a 1 dribble 3pt shot *Jab and explode left for a 1 dribble lay-up *Jab and explode left for a 2 dribble pull-up *Jab and explode left for a 1 dribble pull-up *Jab and explode left for a 1 dribble 3pt shot *Make 2 free throws Dribble Moves (make all 6 shots for each move): *Start at half court and speed dribble up to the top of the key, where you practice your move. (total of 20 made baskets) *Hesitation dribble, going both left and right for a lay-up, a pull-up, and a 3. *Crossover dribble, going both left and right for a lay-up, a pull-up, and a 3. *Between legs dribble, going both left and right for a lay-up, a pull-up, and a 3. *Behind back dribble, going both left and right for a lay-up, a pull-up, and a 3. *Spin dribble, going both left and right for a layup, a pull-up, and a 3. *Feel free to add double moves (ex. Between the legs in to a crossover). Lady Legends Shooting Workout Goal: The Lady Legends Shooting Workout is designed to help the athlete improve their shooting and conditioning while working at game speed. While performing the shooting workout make sure to: stay low, hold your follow through until the ball goes through the net, keep the ball on the pads of your fingers, either pivot on your inside foot or hop and catch in the air when squaring up to shoot, and practice at game speed. Challenge yourself by competing against a teammate. Feel free to contact us if you would like more shooting drills. Descriptions of each shooting drill are provided on the next 2 pages. Time yourself to see how fast you can complete each shooting workout, while still using proper technique. Feel free to add or subtract to the number of shots that is listed. Skill levels will vary and you should make your workout challenging, but right for you. Individual Workout (make 2 free throws in between drills):
*Form shooting (9 swooshes) *5 spot shooting: (sprint between spots) (20 *Square up and shoot: (20 *2 spot, 15ft shooting: (24 *2 spot, 3pt shooting: (18 *Screen shooting (right side-spin ball to simulate pass): (12 *Screen shooting (left side-spin ball to simulate pass): (12 *Shooting game: (15 *Total Shots Made: 130 Partner Workout (make 2 free throws in between drills): *Form shooting: (9 swooshes) *5 spot shooting: (40 *1 Ball, 2 Person Shooting (catch and shoot from 15ft): (20 makes as a group) *1 Ball, 2 Person Shooting (catch and shoot from 3): (20 makes as a group) *Square up and shoot: (20 *2 spot, 15ft shooting: (24 *2 spot, 3pt shooting: (18 *Screen shooting (right side-partner passes from left wing): (12 *Screen shooting (left side-partner passes from right wing): (12 *Shooting game: (15 *Total Shots Made: 190 Lady Legends Shooting Drill Descriptions Individual Workout: *Form shooting: swoosh 3 shots from each block and right in front of the rim (9 swooshes) *5 spot shooting: make 2 15ft shots and 2 3pt shots from each of the 5 main spots on the court (sprint between spots) (20 *Square up and shoot: start under hoop, spin the ball out to each of the 5 main spots on the court, and make 2 15ft shots and 2 3pt shots from each of the 5 main spots (20 *2 spot, 15ft shooting: shoot from the left baseline, sprint after your ball, and then go shoot from the left elbow (8 / shoot from the left elbow, sprint after your ball, and the go shoot from the right elbow (8 / shoot from the right elbow, sprint after your ball, and then go shoot form the right baseline (8 *2 spot, 3pt shooting: shoot from the left baseline, sprint after your ball, and then go shoot from the left elbow extended (6 / shoot from the left elbow extended, sprint after your ball, and the go shoot from the right elbow extended (6 / shoot from the
right elbow extended, sprint after your ball, and then go shoot form the right baseline (6 *Screen shooting (right side-spin ball to simulate pass): Put a garbage can on the right elbow, start under the hoop and curl around the garbage can for 15ft pull up (2, start under the hoop and straight cut around the garbage can for a 3pt shot (2, start on the right wing and curl around the garbage can for 15ft pull up (2, start on the right wing and straight cut around the garbage can for a 3pt shot (2, start at the top of the key and flare around garbage can for 15ft shot (2, start at the top of the key and flare around garbage can for 3pt shot (2 *Screen shooting (left side-spin ball to simulate pass): Put a garbage can on the left elbow, start under the hoop and curl around the garbage can for 15ft pull up (2, start under the hoop and straight cut around the garbage can for a 3pt shot (2, start on the left wing and curl around the garbage can for 15ft pull up (2, start on the left wing and straight cut around the garbage can for a 3pt shot (2, start at the top of the key and flare around garbage can for 15ft shot (2, start at the top of the key and flare around garbage can for 3pt shot (2 *Shooting Game: you get 1 point for a make and minus 1 point for a miss, play to 7, shoot from both 15ft and 3, running after your rebound and going to a new spot Partner Workout (make 2 free throws in between drills): *Form shooting: swoosh 3 shots from each block and right in front of the rim (9 swooshes) *5 spot shooting: make 4 15ft shots and 4 3pt shots from each of the 5 main spots on the court (partner rebounds and passes) (40
*1 Ball, 2 Person Shooting (catch and shoot from 15ft): shoot from 15ft, run down your own rebound and pass to your partner who is spotted up somewhere at 15ft, then re-spot up at a new spot 15ft from the hoop (shoot until you make 20 shots as a group) *1 Ball, 2 Person Shooting (catch and shoot from 3): shoot from 3, run down your own rebound and pass to your partner who is spotted up somewhere at 3, then re-spot up at a new spot behind the 3 point line (Shoot until you make 20 shots as a group) *Square up and shoot: start under hoop, sprint out to each of the 5 main spots on the court and catch pass from partner who is at the top of the key, make 2 15ft shots and 2 3 pt shots from each of the 5 main spots (20 *2 spot, 15ft shooting: shoot from the left baseline, then sprint to the left elbow and shoot (8 / shoot from the left elbow, then sprint to the right elbow and shoot (8 / shoot from the right elbow, then sprint to the right baseline and shoot (partner rebounds and passes) (8 *2 spot, 3pt shooting: shoot from the left baseline, then sprint to the left elbow extended and shoot (6 / shoot from the left elbow extended, then sprint to the right elbow extended and shoot (6 and / shoot from the right elbow extended, then sprint to the right baseline and shoot (partner rebounds passes) (6 *Screen shooting (right side-partner passes from left wing): Put a garbage can on the right elbow, start under the hoop and curl around the garbage can for 15ft pull up (2, start under the hoop and straight cut around the garbage can for a 3pt shot (2, start on the right wing and curl around the can for 15ft pull up (2, start on the right wing and straight cut around the garbage can for a 3pt shot (2, start at the top of the key and flare around garbage can for 15ft shot (2, start garbage at the top of the key and flare around garbage can for 3pt shot (2 *Screen shooting (left side-partner passes from right wing): Put a garbage can on the left elbow, start under the hoop and curl around the garbage can for 15ft pull up (2, start under the hoop and straight cut around the garbage can for a 3pt shot (2, start on the left wing and curl around the can for 15ft pull up (2, start on the left wing and straight cut around the garbage can for a 3pt shot (2, start at the top of the key and flare around garbage can for 15ft shot (2, start garbage at the top of the key and flare around garbage can for 3pt shot (2 *Shooting game: do the drill the same way as above, but shoot against each other this time, you get 1 point for a make and minus 1 point for a miss play to 7, shoot from both 15ft and 3, running after your rebound and going to a new spot Key: *5 main spots: left baseline, left wing, top of the key, right wing, right baseline
Lady Legends Girls Workout Records Goal: The Lady Legends Record Sheet is designed to help the athlete know where they are at with regards to specific exercises and drills. This is meant to help them set goals and reach their goals. This is a chart that you should use to keep track of your personal bests for each week. This chart goes for 8 weeks and allows you to chart your progress for 4 different exercises/ drills. After you test your personal bests for week 1 set a goal for each exercise that you want to obtain by week 8. Look at the key for descriptions of each exercise/drill. Feel free to add drills/exercises to this list. Exercise/Drill: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Vertical (inches): 1 Mile Run: 30 Yard Shuttle: Shooting Workout: Key: Vertical: With one hand reach up as high as you can on a wall and place a piece of tape there. Then put a piece of tape on the end of your middle finger, take one step, and jump up as high as you can and stick the piece of tape on the wall at the peak of your jump. Measure the distance between the first piece of tape and the second piece of tape and you have your vertical. Record vertical in inches on sheet. 1 Mile Run: Record your time for a one mile run that you do at the end of each week. 30 Yard Shuttle: Sprint 30yrds down and back 3 times, going a total of 180yrds. Record time on sheet.
Shooting Workout: Record the length of time that it takes you to complete either the individual or partner shooting workout (175 makes and 195 makes respectively). PHIL. 4:13