In the upcoming pre-season I hope to try and improve our team’s conditioning by using some drills that I did while I was a player at Marshall University in Huntington, WV.  I would like to do a series of conditioning/weightlifting drills on Monday and Friday and another series on Tuesday and Thursday, with Wednesday as a day off.

Strength training is very important in the pre-season as well as during the season as it gets your players stronger in body and allows them to compete at a higher level and not wear down as much physically as teams that have no weight training schedule.  During the season the workouts should be “short and sweet” with no max outs, just a “toning” and training of the muscles.  Make sure all of your players have time to relax (rest) after weight training, as it allows the muscles time to rest, recover, and grow!!!

Make sure you remember these important aspects when weight training:
· Have ample time to warm up your muscles before beginning any exercise (5-10 minutes of warm up drills should be sufficient)
· Start at the appropriate weight level to avoid risking injuries (if you can’t bench 150 lbs., DON’T TRY IT!!!, start a lighter weight)
· Use the proper technique when lifting weights (this will reduce the risk of injury and allow your muscles to work through their full range of motion, at the proper speed, and without the risk of locking-up any joints)
· Make general progress before increasing weight (increase your repetitions before you think about increasing weight)
· Cool down properly
· BE SURE YOUR BODY GETS PLENTY OF REST!!!!

The following is a sample workout for a week in this weight training and conditioning program:

MONDAY
Weight room (arms/abs): 40-45 minutes
 1. Bench Press (3 sets: 10-8-6 increase weight with each set).
       Muscle(s) targeted: Chest, Shoulders, and Triceps.
 2. Medicine Ball Push-ups (3 sets: 10-10-10).
       Muscle(s) targeted: Chest, Shoulders, and Triceps.
3. Lat Pull-downs (3 sets: 10-10-10).
       Muscle(s) targeted: Bicep.
4. Bicep Curl (3 sets: 10-10-10).
       Muscle(s) targeted: Bicep and Forearms.
 5. Bar Dips (3 sets: Max out on each one).
       Muscle(s) targeted: Chest and Shoulders.
 6. Abs
       Twisting Sit-Up (4 sets: 25 reps each).
       Hanging Leg Raise (4 sets: 25 reps each).

Conditioning: 20 minutes
Ladder Drill – This drill is one that I had done in the preseason at Marshall University.  It is a sprinting drill.  Have the team divided into two groups, hopefully even in numbers - the second group will do the exact same thing as the first.  The first group runs a timed “1” sprint which is just down the court.  Once that group is finished the second group follows.  After the “1” sprint, the groups run a timed “3” sprint (down-back-down).  After the “3” comes a timed “5” sprint (down-back-down-back-down).  You will do this drill up to a timed “11”sprint.  Once the groups finish the “11” then repeat the drill in reverse - back down to a timed “1” sprint.

Penalties – If you would like to install a “penalty” for those who don’t make the times have those who missed the times run the sprints that they missed after both groups are finished.  Please note – this will be a tough conditioning drill and the times can be a little longer at first, but as they get in better shape you can cut down on the times. Recommended times for sprints:
“1” – 5 seconds
“3” – 16 seconds
“5” – 28 seconds
“7” – 41 seconds
“9” – 53 seconds
“11” – 1 minute, 8 seconds

Pick-Up Games: 30-40 minutes
 Gives the kids an opportunity to play some basketball games and get in some conditioning at the same time.

TUESDAY
Weight room (legs/abs): 40-45 minutes
 1. Leg Squat/Press (4 sets: 12-10-8-6).
       Muscle(s) targeted: Hips, Hamstrings, Quadriceps, Groin, and Lower Back.
 2. Leg Curls (4 sets: 12-10-8-6).
       Muscle(s) targeted: Hamstrings
 3. Lunges (3 sets: 10-10-10).
       Muscle(s) targeted: Hips, and Groin.
 4. Box Jumps (3 sets: 10-10-10).
       Muscle(s) targeted: Hips, Hamstrings, Quadriceps, Calves, and Groin.
 5. Calf Raises (3 sets: 30-30-30).
       Muscle(s) targeted: Ankles, and calves.
 6. Abs
       Side Sit-Ups (4 sets: 25 each way).
       Medicine Ball Toss (4 sets: 25 each way).

Conditioning: 15-20 minutes
 1 Mile-Run

Pick-Up Games: 30-40 minutes
 Gives the kids an opportunity to play some basketball games and get in some conditioning at the same time.

THURSDAY
Weight room (arms/abs): 40-45 minutes
1. Shoulder Press (3 sets: 10-8-6).
       Muscle(s) targeted: Shoulders, Chest, and Upper Back.
 2. Seated Lat Row (3 sets: 10-10-10).
       Muscle(s) targeted: Biceps, Mid-Back, and Forearms.
3. Lateral Dumbbell Raises (3 sets: 10-8-6).
       Muscle(s) targeted: Shoulders, and Upper Back.
4. Shoulder Shrugs (3 sets: 10-10-10).
       Muscle(s) targeted: Shoulders, and Upper Back.
 5. Tricep Press Downs (3 sets: 10-10-10).
       Muscle(s) targeted: Triceps.
6. Abs
       Bicycle Kicks (4 sets: 25 times each leg – 50 total).
      “Toe Pickers” (4 sets: 25 each) – Legs straight up in the air.

Conditioning: 10-15 minutes
Cone Drill – This drill is designed for conditioning as well as keeping your players in the proper defensive stance.  I have included a diagram to show how this drill should be laid out and done.  When beginning this drill the time should be set at 10 minutes.  This is a full 10 minutes of movement and conditioning and at no time should any of your players be standing.  Space out each player in the drill as you see fit, but make sure no one is standing at any point.  As the pre-season progresses you may increase the time as you see fit, but as a set standard try not to go any longer than 15 minutes.
SEE DIAGRAM BELOW FOR DRILL.



 
Pick-Up Games: 30-40 minutes
 Gives the kids an opportunity to play some basketball games and get in some conditioning at the same time.

FRIDAY
Weight room (legs/abs): 40-45 minutes
 1. Leg Squat/Press (4 sets: 12-10-8-6).
       Muscle(s) targeted: Hips, Hamstrings, Quadriceps, Groin, and Lower Back.
 2. Leg Extension (3 sets: 10-10-10).
       Muscle(s) targeted: Quadriceps, and Hamstrings.
 3. Lunges (3 sets: 10-10-10).
       Muscle(s) targeted: Hips, and Groin.
 4. Box Step-Ups (3 sets: 10-10-10 each leg).
       Muscle(s) targeted: Hips, Hamstrings, Quadriceps, Calves, and Groin.
5. Calf Raises (3 sets: 30-30-30).
       Muscle(s) targeted: Ankles, and calves.
 6. Abs (Light day)
       Leg Push-Downs (4 sets: 25 each) – raise legs high and have someone push them down towards the ground.

Pick-Up Games: 30-40 minutes
 Gives the kids an opportunity to play some basketball games and get in some conditioning at the same time.