Individual Basketball Workout Pdf
.Coach Tim Springer is the founder of in the San Antonio area. Coach Springer has trained over 500 players and coaches in the San Antonio Basketball Community.His program features:.
Premier Basketball Camps (San Antonio and surrounding areas). High Intensity Skills Clinics. Private Lessons for Basketball Players of All Ages (San Antonio and surrounding areas). Training for Club and School Season Tryouts. San Antonio Coaches Clinics. Clinics at the AT & T Center - same court as the San Antonio Spurs and San Antonio Silver Stars play on!. Spartan Character Classes - teaching goal setting, planning workouts, and overall character development.
Our basketball strength & conditioning program is designed to help prevent athletic injuries, and produce a strong, lean, and flexible basketball player. The strength & conditioning workout is safe, comprehensive, and very challenging for basketball players. Weight room work will paid huge dividends for each individual player on court. Pure Intensity Basketball is dedicated to assisting athletes in maximizing their full basketball potential through the latest skill development methods. Player Development Mini Camps/Clinics. 30 Minute Individual Basketball Workout You - Source Basketball training program offseason conditioning workout plan editable individual basketball workouts for guards pdf fill print basketball practice plan template 3 free word pdf excel editable individual basketball workouts for guards pdf fill print.
Spartan Guard Skills WorkoutTennis Ball Finishes Diagram G.2 Ball Cut and Tuck Diagram H. Player pounds 2 balls 10-15 times. Attacks elbow and cuts to basket. Tucks one ball under arm and finishes with the other.Change of Direction Cone Touch Diagram I. Player makes continuous one dribble change of direction. After each move player touches opposite cone with guard hand.
On the cue of the coach the players explodes into la yup or jump shot.Focus: Creating the habit of bringing through the guard hand after each change of direction.2 Ball Progression Diagram J. Player pounds ball 15 times then passes off the dribble with the hand called by the coach.
Then changes direction into one dribble jump shot.2 Ball Progression Diagram K. Player flashes behind cone in the corner for pass from coach. Player goes into pick and roll and makes jump shot from elbow.Cone Line Series Diagram L. Player weaves between cones with various moves working on hand speed with each move. Player then looks to duplicate speed of move on cone at the elbow.Emphasis: Being efficient between pound dribble and move, and between move and pound dribble after.Moves: Crossovers, 2 dribble in/outs, between the legsAgility Drills to Score on Coach Diagram M. Player moves through cones working on speed and agility. Coach throws out ball for player to explode to.
Player then scores on coach while taking contact with a blocking pad.Change of Directions Attacks with Defense Diagram N. Player attacks coach with change of direction move and scores.Takes ball out of net and performs change of direction moves through cones. Coach gives resistance to player on move to simulate game contact.Change of Direction Moves:. In and Out.
Crossover. Between the Legs. Behind the Back. Spin Move'On the Clock' PG Drills Diagram O.
Basketball Guard Workout Pdf
1 1/2 minutes on clock (forces player to continually attack). Set goal of how many makes before time runs out. Make player make move on way out to start drill over.Moves:. Change of Direction on cones / finish side of basket with contact. In/Out on cones / Change of Direction on coach. In/Out into change of direction / floater against coachPick and Roll Scoring Series Diagram P.
Player uses chair into high pick and roll series.Shots: vs soft hedge, vs hard hedge, split screen, vs ice, shoot behind the screen, reject screen, elbow bounce out, put in jail, attack the switch.
AP ImagesIn the off-season, it's important to maximize your time in the gym. A well-planned off-season basketball workout program will give you the chance to fine-tune your individual skills when you're not busy with practices and games.Here are four tips for creating your own off-season basketball workout. You'll want to customize it according to your position on the team, so I've included some sample workouts at the end. Determine your strengths, weaknesses and goalsThink about what you want to accomplish. Do you want to be a better shooter or a better defensive player?
Write down some goals that will get you there. An example of a good short-term goal would be, 'Become a better finisher at the basket.' A long-term goal might be, 'Lead the team in scoring this upcoming season.' List your strengths and weaknesses. Determine what weaknesses you need to cure to reach your goals. Break down your goals into tasksIf one of your goals is to become a better shooter, maybe the task is, 'Do 20 minutes of basketball shooting drills four times a week.'
Whatever you write, make sure it is challenging but also realistic. Don't write, 'Shoot for five hours a day.'
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Value your gym timeThis is harder for younger players, but it is really important. When you go to the gym for your basketball training, make sure you are there to work and get better. Don't let hanging out and goofing around with your friends keep you from accomplishing your goals. It's OK to hang out after you have completed your training, but before that, be all business.Find a teammate or friend who will train with you and encourage you to get better. A great partner will encourage you to work out even on days when you don't feel like it.
Stay consistentStarting something is easy. The challenge comes from staying consistent. You will have days when you don't feel like going to the gym or working hard, and what you do on these days will define your off-season.
There is nothing wrong with taking a break and letting your body rest— it's actually a good thing. But don't allow yourself to skip a day simply because you don't feel like working. Challenge yourself to be your best every day. Sample off-season basketball workouts plansHere are a couple of generic training plans to give you an idea of what a good workout should look like. Each of these workouts is only an hour long. This is intentional. You will be going at game speed the whole time.
To get the most out of a workout, you need to go at game speed. Off-Season Basketball Workout for Guards. 10 min. Dynamic stretching - 5 min. 15 min. Work on a weakness - 15 min.
15 min.Off-Season Basketball Workout for Forwards and Centers. 15 min. Dynamic stretching - 5 min. 15 min. Work on a weakness - 15 min. Mid-range face up drills and shooting drills - 15 min.Read More:.Photo Credit: Getty Images // Thinkstock.