Point Guard Mastery: 12 Week “Basketball Body” Body” Athletic DevelopmentWorkout Program
with Coach Casely And Shedri S hedrick ck Ha H aynes
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Speed
Agility
Core-Strength
Quickness
Vertical Leap
Endurance
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Workout 1 (Level 1) Warm Up & Stretches
Week 1
Week 2
Week 3
Week 4
Check W rm Up & Stre ches List (pa es 11-14)
Ladde
LADDER DRILLS
Drills
Run Thru
3x
3x
4x
4x
Half Sprints
3x
3x
4x
4x
Shuffle
3x
3x
4x
4x
Double Shuffle
3x
3x
4x
4x
Climb Up & Downs
3x
3x
4x
4x
One Legged Sprints
3x
3x
4x
4x
One Legged Side to Sides
3x
3x
4x
4x
Lateral Slides
3x
3x
4x
4x
Lead Foot Laterals
3x
3x
4x
4x
Carry-Over Laterals
3x
3x
4x
4x
Plant Hops W/Hip Flexor Twists
3x
3x
4x
4x
Hopscotch
3x
3x
4x
4x
3x(3 Reps)
3x(3 Reps)
3x(3 Reps)
3x(4 Reps)
3x(3 Reps)
3x(3 Reps)
3x(3 Reps)
3x(4 Reps)
2x
3x
4x
5x
-5 Minute BreakAcceleration Drills -5 Minute Break30secs. Alt. Defensive Stance to T-Drill -5 Minute BreakSuicides in 30 Secs. Or Less
Workout 2 (Level 1) Warm Up & Stretches
Week 1
Week 2
Week 3
Week 4
Check W rm Up & Stre ches List (pa es 11-14)
Vertical Jumps
2x(20 Reps)
3x(15 Reps)
2x(25 Reps)
4x(15 Reps)
Push Up + Knee-To-Elbow Combo
2x(15 Reps)
2x(20 Reps)
3x(15 Reps)
2x(25 Reps)
Explosion Jumps
2x(15 Reps)
2x(20 Reps)
3x(15 Reps)
2x(25 Reps)
Plank + Sprint Combo
30secs.
45secs.
60secs.
60secs.
Calf Raises
2x(20 Reps)
3x(15 Reps)
2x(25 Reps)
4x(15 Reps)
Plank + Side-To-Side Combo
30secs.
45secs.
60secs.
60secs.
Lunges (1 Rep = Full Court Round Trip)
1x
1x
2x
2x
Push Up + V-Leg Combo
2x(15 Reps)
2x(20 Reps)
3x(15 Reps)
2x(25 Reps)
-5 Minute Break-
-5 Minute Break-
-5 Minute Break-
-5 Minute Break-
C eck Ab Cyc e List (pag ?)
Ab Cycle -5 Minute BreakMinute Drills
1x
1x
2x
2x
Workout 1 (Level 2) Warm Up & Stretches
Week 5
Week 6
Week 7
Week 8
Check W rm Up & Stre ches List (pa es 11-14)
Ladde
LADDER DRILLS
Drills
Run Thru
5x
5x
6x
6x
Half Sprints
5x
5x
6x
6x
Shuffle
5x
5x
6x
6x
Double Shuffle
5x
5x
6x
6x
Climb Up & Downs
5x
5x
6x
6x
One Legged Sprints
5x
5x
6x
6x
One Legged Side to Sides
5x
5x
6x
6x
Lateral Slides
5x
5x
6x
6x
Lead Foot Laterals
5x
5x
6x
6x
Carry-Over Laterals
5x
5x
6x
6x
Plant Hops W/Hip Flexor Twists
5x
5x
6x
6x
Hopscotch
5x
5x
6x
6x
3x(4 Reps)
3x(4 Reps)
3x(5 Reps)
3x(5 Reps)
3x(4 Reps)
3x(4 Reps)
3x(5 Reps)
3x(5 Reps)
6x
7x
8x
9x
-5 Minute BreakAcceleration Drills -5 Minute Break30secs. Alt. Defensive Stance to T-Drill -5 Minute BreakSuicides in 30 Secs. Or Less
Workout 2 (Level 2) Warm Up & Stretches
Week 5
Week 6
Week 7
Week 8
Check W rm Up & Stre ches List (pa es 11-14)
Vertical Jumps
3x(25 Reps)
4x(20 Reps)
3x(30 Reps)
4x(25 Reps)
Push Up + Knee-To-Elbow Combo
4x(15 Reps)
3x(25 Reps)
4x(20 Reps)
3x(30 Reps)
Explosion Jumps
4x(15 Reps)
3x(25 Reps)
4x(20 Reps)
3x(30 Reps)
Plank + Sprint Combo
2x(45secs)
2x(45secs)
2x(60secs)
2x(60secs)
Calf Raises
3x(25 Reps)
4x(20 Reps)
3x(30 Reps)
4x(25 Reps)
Plank + Side-To-Side Combo
2x(45secs)
2x(45secs)
2x(60secs)
2x(60secs)
Lunges
2x
2x
3x
3x
Push Up + V-Leg Combo
4x(15 Reps)
3x(25 Reps)
4x(20 Reps)
3x(30 Reps)
-5 Minute Break-
-5 Minute Break-
-5 Minute Break-
-5 Minute Break-
C eck Ab Cyc e List (pag ?)
Ab Cycle -5 Minute BreakMinute Drills
2x
3x
3x
3x
Workout 1 (Level 3) Warm Up & Stretches
Week 9
Week 10
Week 11
Week 12
Check W rm Up & Stre ches List (pa es 11-14)
Ladde
LADDER DRILLS
Drills
Run Thru
7x
7x
8x
8x
Half Sprints
7x
7x
8x
8x
Shuffle
7x
7x
8x
8x
Double Shuffle
7x
7x
8x
8x
Climb Up & Downs
7x
7x
8x
8x
One Legged Sprints
7x
7x
8x
8x
One Legged Side to Sides
7x
7x
8x
8x
Lateral Slides
7x
7x
8x
8x
Lead Foot Laterals
7x
7x
8x
8x
Carry-Over Laterals
7x
7x
8x
8x
Plant Hops W/Hip Flexor Twists
7x
7x
8x
8x
Hopscotch
7x
7x
8x
8x
3x(5 Reps)
3x(5 Reps)
4x(5 Reps)
5x(5 Reps)
3x(5 Reps)
3x(5 Reps)
4x(5 Reps)
5x(5 Reps)
9x
10x
11x
12x
-5 Minute BreakAcceleration Drills -5 Minute Break30secs. Alt. Defensive Stance to T-Drill -5 Minute BreakSuicides in 30 Secs. Or Less
Workout 2 (Level 3) Warm Up & Stretches
Week 9
Week 10
Week 11
Week 12
Check W rm Up & Stre ches List (pa es 11-14)
Vertical Jumps
5x(20 Reps)
4x(30 Reps)
5x(25 Reps)
5x(30 Reps)
Push Up + Knee-To-Elbow Combo
4x(25 Reps)
5x(20 Reps)
4x(30 Reps)
5x(25 Reps)
Explosion Jumps
4x(25 Reps)
5x(20 Reps)
4x(30 Reps)
5x(25 Reps)
Plank + Sprint Combo
3x(45secs)
3x(60secs)
3x(60secs)
4x(60secs)
Calf Raises
5x(20 Reps)
4x(30 Reps)
5x(25 Reps)
5x(30 Reps)
Plank + Side-To-Side Combo
3x(45secs)
3x(60secs)
3x(60secs)
4x(60secs)
Lunges
3x
4x
4x
5x
Push Up + V-Leg Combo
4x(25 Reps)
5x(20 Reps)
4x(30 Reps)
5x(25 Reps)
-5 Minute Break-
-5 Minute Break-
-5 Minute Break-
-5 Minute Break-
C eck Ab Cyc e List (pag ?)
Ab Cycle -5 Minute BreakMinute Drills
4x
4x
4x
5x
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Start at the baseline of th e court and take a light jog full court and back.
Description: Start at the baseline of the court and back pedal full court and back.
Description: Start at the baseline of the court and perform karaoke move (lateral move with th e carry over of one foot over the other) full court and back .
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Start at the baseline of the court and take a light jog while raising your knees to waist level full court and back.
Description: Start at the baseline of the court and take a light jog while raising your heels towards your butt full court and back.
Description: Place both feet together, lean forward and try to touch your feet with both fingertips .
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Crossover one of your feet over another, lean forward and try to touch your toes with your fingertips.
Description: Spread your feet wide and stretch str aight down touching the floor with both hands.
Description: Spread your feet wide and stretch down to your sides (stretch on both sides - right and left).
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Standing up pull one of your legs behind yourself by grabbing with your hand around ankle area and stretch your quad muscle. (Make sure to stretch both legs.)
Description: Using a wall to lean towards with your hands, stagger your feet with one foot slightly bent closer to the wall than the other and one foot stretched out completely to stretch your calf muscle. (Make sure to stretch both legs.)
Description: While sitting on the floor, carry over one of your legs over another with heel of carried over leg on the floor and use opposite elbow to perform a twist motion while maintaining balance with off hand on the ground.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: In a running motion, run thru the ladder while taking only one step in each ladder.
Description: (1) Take your first step forward into a step in the ladder (2) bring your second step with the opposite foot into the same step of the ladder as your first foot. Continue with thi s pattern until completion.
Description: Start at a staggered position on the ladder. (1) Take a step into the first step of the ladder with your inside foot; (2) bring your second foot into the same s tep of the ladder; (3) take a step towards the outside of the ladder with the same foot as your first step; (4) bring your next step forward to the next step of the ladder with the same foot as your second step; (5) and bring the foot thats on the outside of the ladder back in to the second step of the ladder. Continue with this pattern until completion.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Start at a staggered position on the ladder. (1) Take a step into the first step of the ladder with your inside foot; (2) bring your second foot into the same s tep of the ladder; (3) take a step towards the outside of the ladder with the same foot as your first step; (4) bring your other foot to the outside of the ladder as well; (5) now with the same foot bring it back into the next step of the ladder; (6) bring other foot back into the next step of th e ladder to join the other foot. Continue with this pattern until completion.
Description: Start at one side of the ladder standing sideways or perpendicular to the ladder, then (1)take a step upward into a step in the ladder with your foot closest to the end of the ladder; ( 2)bring your opposite foot into the same step of the ladder; (3) With your first foot now step down to the bottom of the ladder; (4)and bring your other foot down to the bottom of the ladder as well. Continue with this pattern until completion.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: In a running motion, run thru the ladder while taking only one step in each ladder with a single leg.
Description: (1) On one leg hop towards the outside of the ladder; (2) hop back into the first step of the l adder with one leg. Continue with this pattern until completion.
Description: (1) Start standing sideways towards the ladder, (2) take your first step sideways into the first step of the ladder, (3) bring your other foot into the same step of the ladder. Continue with this pattern until completion.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: (1) Start standing sideways towards the ladder with one foot in the first step of th e ladder, (2) take the foot that’s already in the first step of the ladder and bring it to the next step in the ladder; (3) bring your other foot into the first step of the ladder. Continue with this pattern until completion.
Description: (1) Start standing sideways towards the ladder with one foot in the first step of th e ladder, (2) carry over your foot that is outside of the ladder over the foot that has begun in the first step of the ladder and land the carried over foot into the same step of the ladder; (3) with the foot that begin in the first st ep of the ladder take it over to the next step of the ladder. Continue with this pattern until completion.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: (1) Begin with your feet staggered (one foot inside the ladder and one foot outside the ladder) while facing towards the end of the ladder, (2) hop while twisting only your hips to turn your feet laterally towards the ladder bringing your outside foot i nto the first step of the ladder and turning your other foot laterally; (3) hop again while twisting only your hips to turn your feet straight again bringing one foot to the next step of the ladder and bringing opposite foot outside of ladder. Continue this pattern until completion.
Description: (1) Start with your feet wide with the ladder in between your legs, (2) hop bringing both of your feet into the first step of t he ladder simultaneously (3) hop again bringing your feet wide and having the ladder in between your legs. Continue this pattern until completion.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: (1) Begin at a lateral position on the free throw line with one of your feet on the free th row line standing in almost a defensive position, (2) sprint towards the baseline and touch the baseline with your hand (3) then turn into an all out sp rint pass the half court line. Return and repeat until done with all reps.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: (1) Start at the baseline in a defensive stance while alternating hops with both feet for 30 seconds, (2) th en sprint towards the free throw line and perform a proper close out at the free throw line; (3) get back into a defensive stance and slide towards one side of the elbow on the free throw line touching the corner with your hand extending towards your inner thigh muscle; (4) slide to the other elbow touching the other corner the same way; (5) slide back to the middle of the free throw line; (6) and back peddle to the baseline. Repeat sequence until you have completed all of your reps.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: (1) Start at the baseline in a getting ready to spring position, (2) sprint to the free throw line and sprint back to the baseline; (3) sprint to the half court line and sprint back to t he baseline; (4) sprint to the throw line on the further end of the court and sprint back to the baseline; (5) sprint to the opposite end of the court and sprint back to the baseline. Do your best to complete each rep in 30 seconds or less.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Begin standing with your feet shoulder width apart with purpose of maintaining good balance t hroughout the workout. Drop down without bending down too far and leap off the ground as high as you possible can while using your arms to help propel you as high as you possibly can. T ry to land around the same spot you took off the ground. Also do your best to land softly and avoiding landing flat-footed. Repeat exercise until complete with all of your reps.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: In a push up position, perform a proper push up while bringing one of your knees towards one of your elbows on your way down on the push up. When coming back up bring your legs back into a normal position of a push up.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Starting with feet shoulder width apart. Leap off the ground while limiting the drop down and bending of the knees to take flight into the air. Try to land as softly as possible while also avoiding landing flat footed on the ground. Repeat exercise until complete with all of your reps.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Starting in a plank position with your arms fully extended with a flat-plane all across your back, perform a running motion with your legs.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Standing with feet shoulder width apart raise your heels off the ground and come back down slowly. Repeat exercise until complete with all reps.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Starting in a plank position with your arms fully extended with a flat-plane all across your back, bring both of your knees to a side of your body in a crunch motion, extend back and crunch again to the opposite side of your body.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Beginning at the baseline of the court, come down into a single leg kneel down making sure that your knee stays above the ankle giving you proper form on your lunge. repeat this sequence alternating legs until you reach the end of the court.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: In a push up position, perform a proper push up while extending both of your legs into a “V” position on the drop down. And when raising back up on your push up bring your legs back into a normal push up position. Repeat exercise until down with all of your reps.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Laying on your backside with your fingers by the sides of your head, perform an alternating crunch between your opposite elbow and opposite knee. Continue to alternate between elbows and knees while crunching your abdominal muscles.
Description: Laying on your backside with your fingers by the sides of your head, perform a crunch with your abdominal muscles bringing your elbows to your knees in a simultaneous motion.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Laying on a side of your body, perform a crunch action bringing your elbow to your knee.
Description: Laying on your backside with your feet r aised vertically in the air, r aise your upper back with your hands e xtended vertically reach towards your toes.
Point Guard Mastery: 12 Week “Basketball Body” Workout Program
Description: Laying on your backside with your feet r aised vertically in the air, r aise your lower back off the ground using your core muscles while maintaining your legs vertically in the air avoiding the swaying of your legs as much as possible.
Description: Laying on your backside, raise your heels about 6 inches off the ground and hold this position for 60 seconds.
