Two weeks ago in the post entitled, “Basketball Strength Workout” I promised to add a speed workout to go along with the strength workout that I provided. Speed is a vital part of the game of basketball. Whether a player or team is quick with the basketball or quick on defense…speed truly does kill. Consequently, it is important that basketball players incorporate speed training into their weekly strength workouts. Not only is speed important, but conditioning or stamina is as well. Basketball players must be in good enough shape to play a full game of basketball with limited time to rest. Therefore it is equally as important to include basketball specific conditioning to your workouts too. Notice I said basketball specific conditoning. This is important to consider when it comes to conditioning for basketball. Often times, basketball players will go out and jog a mile or two. This is not basketball specific conditioning. At no point in the game of basketball does a player jog or run two miles. The only thing jogging two miles will get you in shape for, is jogging two miles. So when conditioning for basketball, please keep that in mind.
The following is a sample speed workout and a sample conditioning workout that is meant to be added onto the strength workout that was previously provided.
Complete your Speed Training along with Day 2 of the strength workout:
Dynamic Warmup: (use the length of the court) jogging, backpedaling, slides, carioca, skipping, power skips, walking lunges, high knees, butt kicks, body squats.
Ground Based Mobility: Mountain Climbers 2 x 3o; Fire Hydrants 2 x 15 each leg
Frequency Drills: Side to side hops 2 x 3o seconds; front to back hops 2 x 3o seconds
Speed Work: 10 x 10 yard sprints with 1 minute rest; 6 x 20 yard sprints with 2 minutes rest; 4 x 40 yard sprints with 4 minutes rest
Cool Down: Should consist of light jogging, backpedaling, carioca, etc. along with static stretching. The goal is to bring your body back to its pre-workout state.
Day 5 (Saturday) Basketball Specific Conditioning
Dynamic Warmup: See above
Ground Based Mobility: See above
Frequency Drills: See above
Full Court Ball Handling: (complete 1 up and back of the following at 3/4 speed and two up and backs at full speed, there should only be 30 seconds rest between up and backs) right hand, left hand, alternating dribble, crossovers, between the legs, behind the back, spin dribble, and inside out dribble
Pickup Basketball Game(s)