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Preparation

As a basketball player, there are a lot of things you can't control. However, you can always control the quality of your effort and preparation. 

In the preseason the focus of our preparation is on basketball conditioning. Being in shape is essential to being able to perform well in sports, but being in cross country shape or volleyball shape isn't the same thing as being in basketball shape.

Players in a fall sport such as cross country or volleyball should schedule their own time to work on getting in basketball shape prior to the start of the season and are encouraged to use the resources below as they prepare on their own. Players who are not in a fall sport are strongly encouraged to attend our preseason workouts after school.  We provide a structured one-hour workout which focuses on agility, conditioning, and strength training.

PRESEASON WORKOUT SCHEDULE

WEEK 1: SEPTEMBER 6 - 10

Monday: (LABOR DAY - NO SCHOOL)

Tuesday: Track 2:45-3:10 / Weight Room 3:15-3:45

Wednesday: Pavilion 2:45-3:45

Thursday: Track 2:45-3:10 / Weight Room 3:15-3:45

Friday: Gym 2:45-3:45


WEEK 3: SEPTEMBER 20-24

Monday: Track 2:45-3:45

Tuesday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Wednesday: (FIELD DAY - NO WORKOUT)

Thursday: Track 2:45-3:10 / Weight Room 3:15-3:45

Friday: (HOMECOMING - NO WORKOUT)


WEEK 5: OCTOBER 4-8

Monday: Track 2:45-3:45

Tuesday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Wednesday: Track 2:45-3:45

Thursday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Friday: Pavilion 2:45-3:45


WEEK 2: SEPTEMBER 13-17

Monday: Track 2:45-3:45

Tuesday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Wednesday: Track 2:45-3:45

Thursday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Friday: Pavilion 2:45-3:45


WEEK 4: SEPTEMBER 27-OCTOBER 1

Monday: Pavilion 2:45-3:45

Tuesday: Track 2:45-3:10 / Weight Room 3:15-3:45

Wednesday: Pavilion 2:45-3:45

Thursday: Track 2:45-3:10 / Weight Room 3:15-3:45

Friday: Pavilion 2:45-3:45


WEEK 6: OCTOBER 11-15 (Recovery Week)

Monday: COLUMBUS DAY - NO SCHOOL

Tuesday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Wednesday: (NO WORKOUT)

Thursday: Pavilion 2:45-3:10 / Weight Room 3:15-3:45

Friday: (NO WORKOUT)


BASKETBALL TRYOUTS WEDNESDAY, OCTOBER 20th - Time TBD



SIMPLE CONDITIONING IDEAS TO DO ON YOUR OWN

Conditioning Drills With A Basketball

1. Full-Court Dribble & Layup Drill - The full-court layup drill is exactly what it sounds like. You will start at the baseline and dribble the length of the court and shoot a layup. Then, you will grab your rebound and shoot a layup at the other end of the floor. You can continue circling the court this way until you make a certain number of layups or for a set amount of time. Be sure to do this drill twice, once on the right side and once on the left side. You can also set up cones and work on your 1 on 1 moves during this drill.


2. Dribble Cone Weave - For this drill, you can set up cones in a "z" or zig-zag pattern. Dribble to each cone, then crossover and switch hands each time you reach a cone. Mix up your crossovers by crossing the ball in front of you, behind your back, and between your legs.


3. Two-Ball Dribbling - For this drill, you have a ball in each hand and you dribble the length of the court. You can alternate the dribbles, dribble one ball high and the other low, or you can weave through cones while dribbling two balls.


4. Cone Grab Layup Drill - Set up two cones, one at the top of the key and the other at an elbow. Start underneath the basket with a ball and dribble out to the top of the key around the cone and toward the second cone. As you pass the second cone, pick it up with your off-hand, and finish the layup with your other hand. After you have worked on one side for a set number of layups or a set amount of time, move the second cone to the opposite elbow and continue the drill on the other side with your other hand.


5. Arc Layup Drill - For this drill, you will need five cones and one ball. You will set up the five cones anywhere along the three-point arc. Then, you will start underneath the basket, dribble around the first cone and go take a layup. Then, you will start underneath the basket, dribble around the next cone for a layup, etc. The drill continues for a set number of layups or a set amount of time.


6. Sideline Sprint Shooting Drill - Set a basketball on a chair somewhere inside the three-point line. Start at any area of the sideline and sprint to teh ball, pick it up, and take the shot. Rebound your shot and set it back on the chair, sprint to the sideline and back, pick up the ball and shoot, etc. The drill continues for a set number of shots or a set amount of time.


7. In The Hole - Start with a partner at the baseline. One player will be on offense and one player will be on defense. The offensive player will dribble the ball, trying to get past the defensive player while she tries to stop the offensive player. When you get to the other side of the court, switch roles and continue the drill back. Continue the drill for a set number of times or a set amount of time.


Conditioning Drills Without A Basketball

1. Sideline Sprints - In this drill you start on one sideline and run sprints to the opposite sideline and back (1 sprint), running as many in one minute as you can. 


2. Horses - In this drill, you start on one baseline and sprint to the free throw line and back, then to the midcourt line and back, then to the opposite free throw line and back, and finally to the opposite baseline and back.


3. Full Court Partner Sprints - Get a partner and alternate full court sprints (down and back). One player sprints while the other rests. Then, the other player sprints while the first player rests, etc. Do this for a determined number of times.


4. Timed Runs - Four weeks before tryouts, time yourself in a one-mile run. Two weeks before tryouts, time yourself in a 1.5 mile run.