8 Week Training Program for Youth Basketball Players

8-Week Youth Training Program PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse.

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8-WEEK TRAINING PROGRAM FOR YOUTH BASKETBALL PLAYERS (AGES 8-12)

Introduction Should kids lift weights? Will it stunt their growth? At what age should they start? What kinds of exercises and drills are safe? These are excellent and valid questions. The goal of this program is to clear up the confusion and provide an age appropriate training program for boys and girls ages 8-12. One of the most important concepts to understand in youth training is that a child’s chronological age and their physical and mental maturity are not always the same. This includes their muscular and Central Nervous System maturity (coordination, body awareness, etc.) as well as their mental maturity (attention span, ability to process and follow instructions, etc.). Children mature and progress at different rates. Some 10 year olds look and act 16 and some 16 year olds look and act 10! Given such individual differences, we highly recommend you get an assessment and approval from a qualified professional prior to implementing this training program. In addressing the questions we asked earlier, there is a difference between “lifting weights” and “strength training.” We prefer to use the term “strength training” as it encompasses a variety of modalities and methodologies. Plus, our goal is not to produce better “weight lifters”, but rather to use appropriate training methods to produce stronger, more coordinated, and more confident young players. We are firm believers young athletes ages 8-12 years old, who have been assessed and approved by a qualified professional, should participate in a structured, supervised, age appropriate training program such as this one. We recommend that all participants are properly supervised to help make sure perfect technique is utilized and that safety is the highest priority. Resistances, if needed at all, should be very conservative. Using lighter loads will reduce unnecessary orthopedic stress. This age appropriate training program will not harm a child’s growth, but will actually help strengthen their skeletal and muscular system as well as their connective tissue. It will also help facilitate an improvement in their coordination and body awareness. As mentioned previously, while individual differences will certainly come into play, 8-12 years old is usually a safe age range to start an appropriate training program. This comprehensive program involves dynamic flexibility, movement preparation, footwork, strength training, and agility training. This program is to be done twice per week, for 30-45 minutes per workout. It focuses on multi-joint exercises and movements (skipping, hopping, jumping, lunging, squatting, pushing, pulling, throwing, and twisting) and using appropriate loads (resistances they can do for 20 perfect reps). The workouts should be challenging, yet fun and engaging with the goal of building great training habits and a solid foundation of proper movement. It is important for younger players to be exposed to a variety of motor skills in order to promote future athletic success and injury prevention. Developing this basic coordination through a wide variety of movements, drills, and exercises is integral, with the eventual goal of developing basketball specific coordination in their teenage years. But you need to develop a solid foundation of the basics before you can introduce the specifics! This program lays the foundation for the future. Research has shown that coordination is best developed between the ages of 8-12 years old. There are several components to coordination, such as balance, rhythm, body awareness in space, and reaction. Younger players that can learn to perfect these components, and improve their coordination through appropriate training, tend to have better athletic success at later ages.

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Youth Training Program Components ¨ Safe: Safety is important for any training program, but is integral for working with young players. We encourage proper form, technique, and footwork at all times. ¨ Fun: We want this program to be fun and engaging ¨ Fundamental: We want young players to master a variety of general motor skills (skipping, hopping, jumping, lunging, squatting, pushing, pulling, throwing, and twisting) before trying to master sportspecific skills (ball handling, shooting, etc.). ¨ Challenging: Young players learn quickly and are like sponges, so we have tried to challenge them physically and mentally with a variety of new movements, exercises, and drills.

Here are several quality coaching points to use when implementing this program: Plyometrics: ¨ ¨ ¨ ¨

Avoid “knocked knee’d” position in both jumping and landing. Land with “chest over knees over feet” to improve balance and stability. Absorb impact with ankles, knees, and hips (quiet landing, no bouncing). Land toe to heel (but not tip-toed) and quickly distribute weight to the entire foot.

Agility: ¨ ¨ ¨ ¨

Plant using each foot & ankle equally. Plant at 90 degrees (perpendicular to the direction you were running, T-step). Use shorter, “choppy” steps when decelerating and closing out. Keep around should width apart and hips low.

NOTE: The warm-up and strength portion of the workout may be performed without shoes. This will help develop a better sense of balance as well as strengthen the small intrinsic muscles of the foot and ankle. Agility Drills: ¨ Start each drill in an athletic stance. ¨ Stay low and use the T-step for each transition. ¨ Perform each drill as quickly as possible, but always use correct footwork.

Rest Unless otherwise noted, we recommend you rest as long as you feel necessary in between each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape, you will be able to reduce your rest to 30-45 seconds. Ideally your rest intervals will continue to get shorter as the program progresses. This “metabolic” conditioning will help you on the court!

Workout Schedule This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know everyone’s situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2 workout) on non-consecutive days. It can be performed before or after skill workouts or practice.


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8-WEEK TRAIINING PROGR RAM FOR YOU UTH BASKETB BALL PLAYER RS (AGES 8-12 2)

A Athletic Stance: Assum me a balance ed position with w your hip ps and kneess slightly ben nt and your “chest over kknees over feet.” Your weight w should be evenly distributed o over the pow wer pads of your feet (yo ou should be e a able to slide a piece of paper p under your heels… … but you are e not up on your toes). Y Your hands should be in n a ready posittion. In this stance you should be able to move in any direcction and perform any atthletic m movement.

T T-Step: A ‘T--Step’ is the ideal way to o safely and efficiently “p put on the brakes” to pla ant and cut. Prior to p planting and cutting, you u want to quickly turn you ur hips and plant your outside foot p perpendicula ar (90 d degrees) to the t direction n you were going. For ex xample, if ru unning a sprint from the baseline to mid-court a and back to the t baseline e, you would want to plan nt with your foot parallell to the mid-ccourt line (th hus p perpendicula ar to the dire ection you wiill be running g). This foot position willl provide a sstrong brakin ng m mechanism for f the knee as well as be b the best position p for a strong tran nsition into th he desired d direction. It iss important to t keep yourr center of gravity low du uring each trransition.

D Deceleration n: at the end of each sp print, you wa ant to come tto a complette stop in an n athletic sta ance. The kkey is to stay y low, take shorter s steps s as you app proach your sstop, be und der control, a and finish in an athletic sstance.

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Important: many of the exercises within the exercise program have abbreviated descriptions. Below is the key for each of the abbreviations. KEY: DB: Dumbbell MB: Medicine Ball

Workout: Month 1 - Week 1 - Day 1 Activity Dynamic Flexibility Movement Series (with basketball)

Agility / Speed

Sets / Duration

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Forward and Backward Skips

Perform 4 reps

Deceleration Runs (the walk back is the rest period)

Perform 4 reps, 2 reps at 50% of max speed and 2 reps at 75% of max speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot Jumps (stick landing)

2 sets of 4 reps

Bench Squats

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

Front Bridge

2 sets of 30 seconds

Side Bridge (on knees) (each side)

2 sets of 15 seconds

Plyometrics

Pre-hab (no shoes)

Perform 2 rounds of each exercise consecutively. Rest 1 minute between exercises and 2 minutes between each round.

Strength Training

Bench Squats

1 set of 8 reps

Push-Up Position Hold

1 set of 30 seconds

Inverted Row

1 set of 8-10 reps

MB Slams

1 set of 10 reps


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Workout: Month 1 - Week 1 - Day 2 Activity Dynamic Flexibility Movement Series (with basketball)

Agility / Speed

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges Slide with overhead reach Slide with lateral reach Slide with twisting reach Lateral Skips

Perform 4 reps


Perform 4 reps, 2 at 50% speed and 2 at 75% speed

Zigzag Agility

Perform 6 reps (forward sprint)

Low Box Landings

1 set of 6 reps

Quick Two Foot Jumping Series

1 set of 20 jumps for each pattern Side to Side Front to Back Twists Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps


1 set of 10 reps

Front Bridge

2 sets of 20-30 second holds



Plyometrics

Pre-hab (no shoes)

Sets / Duration

Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises and 2 minutes between each round.

Strength Training

Bodyweight Reverse Lunges (each leg)

1 set of 6 reps

Bench Push-Ups

1 set of 8-10 reps

DB Row (each arm)

1 set of 10 reps

MB Overhead Wall Throws

1 set of 10 reps


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Workout: Month 1 - Week 2 - Day 1 Activity Dynamic Flexibility

Movement Series (with basketball)

Sets / Duration

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Forward and Backward Skips

Perform 4 reps

Deceleration Runs

Perform 6 reps, 2 at 50% speed, 2 at 75% speed and 2 at 90-95% speed

Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot Jumps (stick landing)

2 sets of 5 reps

Bench Squats

1 set of 10 reps


1 set of 10 reps

Front Bridge




Agility / Speed

Plyometrics

Pre-hab (no shoes)


Strength Training

Bench Squats

1 set of 10 reps


1 set of 20-30 second hold

Inverted Row

1 set of 8-10 reps

MB Slams

1 set of 12 reps


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Agility / Speed

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Lateral Skips

Perform 6 reps


Perform 6 reps, 2 at 50% speed, 2 at 75% speed, and 2 at 90-95% speed

Zigzag Agility

Perform 3 reps for each: forward sprint Alternate forward sprint / backpedal

Low Box Landings

1 set of 6 reps


1 set of 20 jumps for each pattern Side to Side Front to Back Twists Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps

Front Bridge




Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training


1 set of 8 reps

Bench Push-Ups

1 set of 10-12 reps

DB Row (each arm)

1 set of 12 reps


1 set of 12 reps


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Agility / Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration

Knee Hugs, Quad Stretch, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach Forward and Backward Skips

Perform 6 reps


Perform 6 reps, 2 at 50% speed, 2 at 75% speed, 2 at 90% speed

Low Box Landings

1 Set of 6 reps

Low Hurdle Two Foot Jumps (Stick Landing)

3 Sets of 5 reps

Bench Squats

1 Set of 10 reps


1 Set of 10 reps

Front Bridge

2 Sets of 20-30 second holds


2 Sets of 10-20 second holds

Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises and 2 minutes between each round. Strength Training

Bench Squats

1 set of 8 reps



Inverted Row

1 set of 8-10 reps

MB Slams

1 set of 10 reps


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Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach Lateral Skips

Perform 6 reps



Zigzag Agility

Perform 3 reps for each: forward sprint Alternate forward sprint / backpedal Alternate forward sprint / slide

Low Box Landings

1 set of 6 reps


2 sets of 20 jumps for each pattern Side to Side Front to Back Twists Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps

Front Bridge




Agility / Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration



1 set of 6 reps

Bench Push-Ups

1 set of 10 reps

DB Row (each arm)

1 set of 10 reps


1 set of 10 reps


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Agility / Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration


Perform 6 reps



Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot Continuous Jumps

3 sets of 6 reps

Bench Squats

1 set of 10 reps


1 set of 10 reps

Front Bridge





Bench Squats

1 set of 10 reps



Inverted Row

1 set of 10 reps

MB Slams

1 set of 12 reps


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Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach Lateral Skips

Perform 6 reps



Zigzag Agility

Perform 3 reps for each: forward sprint Alternate forward sprint / backpedal Alternate forward sprint / slide Alternate forward sprint / carioca

Low Box Landings

1 set of 6 reps


2 sets of 25 jumps for each pattern Side to Side Front to Back Twists Touch Toes / Touch Heels

Glute Bridge

1 set of 10 reps


1 set of 10 reps

3-Spot Balance and Reach (each spot / each leg)

1 set of 10 reps

Front Bridge

2 sets of 20-30 seconds



Agility/Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration



1 set of 8 reps

Bench Push-Ups

1 set of 12 reps

DB Row (each arm)

1 set of 12 reps


1 set of 12 reps


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Sets / Duration


Perform 6 reps

Deceleration runs


Low Box Landings

1 set of 6 reps

Single Leg Lateral Bounds (stick landing) (each leg)

2 sets of 5 reps

Bench Squats

1 set of 10 reps


1 set of 3 reps

Front Bridge



2 sets of 20 second holds

Agility / Speed

Plyometrics

Pre-hab (no shoes)


Strength Training

Bodyweight Forward Lunges (each leg)

1 set of 6 reps

Push-Up Core Series (each hand / each move)

1 set of 5 reps

Bodyweight Lateral Lunges (each leg)

1 set of 6 reps

Inverted Row

1 set of 8 reps

MB Side Slams (each side)

1 set of 6 reps

Wall Dorsiflexion

1 set of 12 reps


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Sets / Duration

Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach Deceleration runs


Agility / Speed Forward sprints 2 sets of 4 reps

M-Drill Low Box Landings

1 set of 6 reps


1 set of 10 jumps for each pattern Side to Side jumps while moving forwards and backwards Front to Back jumps while moving left to right Twist jumps while moving forwards and backwards Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps

Front Bridge




Plyometrics

Pre-hab (no shoes)


Strength Training

Bodyweight Step-Ups (each leg)

1 set of 8 reps

Basketball Push-Ups (each arm)

1 set of 6 reps

Inverted Row

1 set of 12 reps

DB Shoulder Press

1 set of 12 reps

Bear Crawls (up / back)

1 set of 10 yards


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Perform 6 reps

Deceleration runs


Low Box Landings

1 set of 6 reps


2 sets of 6 reps

Bench Squats

1 set of 10 reps


1 set of 3 reps

Front Bridge




Agility / Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training


1 set of 8 reps


1 set of 6 reps


1 set of 8 reps

Inverted Row

1 set of 10 reps


1 set of 8 reps

Wall Dorsiflexion

1 set of 15 reps


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Perform 6 reps, 2 at 50% speed and 4 at 90% speed Forward sprints 2 sets of 3 reps Alternate forward sprint / backpedal 2 sets of 3 reps

Agility / Speed M-Drill

Low Box Landings

1 set of 6 reps


1 set of 12 jumps for each pattern Side to Side jumps while moving forwards and backwards Front to Back jumps while moving left to right Twist jumps while moving forwards and backwards Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps

Front Bridge




Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training


1 set of 10 reps

Basketball Push-Ups (each hand)

1 set of 7 reps

Inverted Row

1 set of 12 reps

DB Shoulder Press

1 set of 12 reps


1 set of 15 yards


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Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach Forward and Backward Skips

Perform 6 reps

Deceleration runs


Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot 90 Degree Jumps

3 sets of 6 reps


3 sets of 5 reps

Bench Squats

1 Set of 10 reps


1 Set of 3 reps

Front Bridge




Agility / Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training

Bodyweight Forward Lunges

1 set of 6 reps


1 set of 5 reps


1 set of 6 reps

Inverted Row

1 set of 8 reps


1 set of 6 reps

Wall Dorsiflexion

1 set of 15 reps


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Perform 6 reps, 2 at 50% speed and 4 at 90% speed Forward sprints 2 sets of 3 reps Alternate forward sprint / backpedal 2 sets of 3 reps Alternate forward sprint / slide 2 sets of 3 reps


Low Box Landings

1 set of 6 reps


2 sets of 10 Jumps for Each Pattern Side to Side jumps while moving forwards and backwards Front to Back jumps while moving left to right Twist jumps while moving forwards and backwards Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps

Front Bridge




Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training


1 set of 8 reps


1 set of 5 reps

Inverted Row

1 set of 8 reps

DB Shoulder Press

1 set of 8 reps


1 set of 10 yards


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Perform 6 reps

Deceleration runs


Low Box Landings

1 set of 6 reps

Low Hurdle Two Foot 90 Degree Jumps

3 sets of 6 reps

Single Leg Lateral Bounds (Stick Landing) (each leg)

3 sets of 5 reps

Bench Squats

1 set of 10 reps


1 set of 3 reps

Front Bridge


Side Bridge (On Knees)


Agility / Speed

Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training


1 set of 8 reps


1 set of 6 reps


1 set of 8 reps

Inverted Row

1 set of 10 reps


1 set of 8 reps

Wall Dorsiflexion

1 set of 15 reps


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Knee Hugs, Quad Stretch, Inchworm, Standing Groin Stretch, Over the Fence, Low Lunges Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach Deceleration runs

Perform 6 reps, 2 at 50% speed and 4 at 90% speed Forward sprints 2 sets of 4 reps Alternate forward sprint / backpedal 2 sets of 4 reps Alternate forward sprint / slide 2 sets of 4 reps


Low Box Landings

1 set of 6 reps


2 sets of 12 jumps for each pattern Side to Side jumps while moving forwards and backwards Front to Back jumps while moving left to right Twist jumps while moving forwards and backwards Toe / Heel jumps while moving left to right

Glute Bridge

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps

Front Bridge




Plyometrics

Pre-hab (no shoes)

Sets / Duration


Strength Training


1 set of 10 reps


1 set of 6 reps

Inverted Row

1 set of 10 reps

DB Shoulder Press

1 set of 10 reps


1 set of 15 yards


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Activity Descriptionns (Ordered Alphabetically) 3-Spot Ba alance and R Reach

Visually find 3 diifferent spots s on the ground in front of you: #1 i s to the left of your bala anced foot; # #2 is directly in fro ont of you; and a #3 is to the t right of your y balance ed foot. Bala ance on one leg while ke eeping only a slight bend d in the knee. Rea ach both han nds towards s the ground touching in each design nated spot. Return to th he standing posittion in betwe een touching g each numb bered area. Baskettball Push-U Ups

Placce one hand on the ground and the other o hand on o the ball. K Keep a straight line from m your head to your heels. Lower yo our body until the chest is close to th he ground, th hen press ba ack up to the e starting po osition. You can keep the ball in place fo or a number of repetitions or you can n switch the ball between each repe etition.


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Be ear Crawls

Assu ume a “craw wling” position n on all fours s with your knees k and e elbows slighttly bent. “Wa alk” yourselff forward and backwards on o your hand ds and feet. Benc ch Push-Up ps

Startt in plank po osition with your y arms ex xtended (han nds directly u under your sshoulders) o on a bench. Your ankle es, knees, hips, h and sho oulders shou uld be in a sttraight line. L Lower your b body under control by drawing your shou ulder blades back and ke eeping your elbows approximately 4 45 degrees ffrom your sh houlders. Ke eep your head d in a neutra al position an nd lower you urself until yo ou are 3 inch hes above th he bench. Im mmediately push your bodyy back to the e starting pos sition and re epeat.


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Ben nch Squats

Startt in an athlettic stance wiith your feet hip-width ap part. Drop yo our hips bacck in a squattting position n. Lower yourrself until you ur backside touches the bench then push back u up to the sta art (you will n not actually sit on the bencch, just touch h it). Keep your y heels flat and be su ure to mainta ain good upp per body possture. Bodyweigh ht Forward L Lunges

Assu ume an athle etic stance. Take T a big step s forward and keep yo our ankles, kknees, hips, and shoulders facing forward. Keep yo our front low wer leg perpe endicular to the ground. Drop your b back knee cclose to the g ground and push h your body back to the start. s


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Bodyweight Lateral L Lunges

Assu ume an athle etic stance. While keepiing your ank kles, knees, hips, and sh houlders pointing straigh ht ahead, step laterally and d lower yourr outside hip towards the e ground (ke eeping the op pposing leg straight). P Push back up p to the starting po osition and repeat r on the e opposite le eg. Upon th he descent, ffocus on drivving your hip ps back and keep ping your heel flat. Be sure to mainttain good po osture and ba alance throu ughout the e exercise. Bodyweigh ht Reverse L Lunges

Assu ume an athle etic stance. Take T a big step s backwards and kee ep your ankle es, knees, hips, and sho oulders facin ng forward. Keep K your fro ont lower leg g perpendicu ular to the g round. Drop p your back knee close tto the grou und and push h your body back to the start.


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Bodywe eight Step-U Ups

Step p up on a box x, driving the e opposite knee k at the to op of the mo ovement. Re eturn to the starting position and repe eat for the prrescribed number of repe etitions. Cho oose a box tthat is close e to knee height. Decelleration Run ns

Sprin nt 10-15 yarrds, and then n bring yours self to a com mplete stop in n an athleticc stance. Th he key is to sstay low, take a few chopp py steps as you approac ch your stop p and be und der control.


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DB Row

Startt with one kn nee on a ben nch and the other foot on the ground d. Maintain a flat back a and drive the e dumbbell towa ards the ches st without much upper body b movem ment. Return n the weight to the startin ng position a and repeat. DB Sh houlder Pre ess

Hold d two dumbb bells at your shoulders and press strraight above the head un ntil the armss are fully extended. Retu urn the weigh ht under con ntrol to the starting position and repe eat.


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Fire e Hydrants

Assu ume a kneeling position on all fours (knees and hands). Liftt your right kknee out to tthe side of yo our body as high as you can go, then retturn to the sttarting position. Keep yo our back flatt and your bo ody still during the entire e move ement. Perfform the drill on each leg g. Fro ont Bridge

Bala ance on both h forearms and toes while keeping yo our body in a straight lin ne from the h head to the h heels.


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Forward an nd Backwarrd Skips

Jump and land on o the same foot. Imme ediately do th he same on the other foo ot and move e continuoussly forwards (or b backwards) from f the bas seline to mid-court. Focu us on driving g your kneess up (similar to shooting a lay-up). Glu ute Bridge

Lie fflat on your back b with your knees bent and feet close c to you r body. Pussh through your heels an nd raise your hips into the air as a high as possible. p Pa ause briefly then return to o the starting position.


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Horizon ntal Leg Swiings

Stan nd 2 feet off of o a sturdy wall w (arms ex xtended, pallms on the w wall). While keeping you ur bottom foo ot as flat as posssible and perrpendicular to t the wall, swing s your other o leg acrross your body reaching in both directions in a swee eping motion n. In nchworm

Startting in pushu up position, and keeping g your legs as a straight ass possible, w walk your fee et towards yyour hands until you feel a stretch. s Main ntain good posture p durin ng the entire e exercise. T Try to keep yyour heels down during each h step to stre etch your Ac chilles. Once e you have walked w your feet in as fa ar as possiblle, walk yourr hands back k out tto the origina al pushup po osition.


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Inv verted Row

Sett a bar so th hat it is app proximately waist heigh ht. Position n yourself u underneath the bar and d hold with an overhand grip. g Pull your y chest towards the e bar and pa ause briefly y. Return to o the starting position an nd repeat.


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Kn nee Hugs

While walking fo orward, hug your y right leg g into your chest, c then sstep and do tthe same thing with you ur left leg (then n repeat aga ain with yourr right). Latteral Skips

Jump and land on o the same foot. Imme ediately do th he same on the other foo ot and move e continuoussly left and rightt over a 10-15 yard area. Focus on keeping k sepa aration on th he feet and d driving the kknees up durring this drill.


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Low Box B Landing gs

Stan nd on a shortt box (appro oximately 6-1 12 inches hig gh). Step offf of the box and land in an athletic sstance. Make sure to lan nd “chest ove er knees ove er feet.” Lett your weigh t dissipate o over your entire foot and d land “quie etly” and “so oftly.” Low Hurdle Two o Foot 90 De egree Jump ps

Set u up 5 low hurrdles in a strraight line ab bout 3 feet apart (hurdless can be 6-1 12 inches de epending on level of athle ete). Use a 2 foot take-o off and jump over each hurdle, h turn 9 90 degrees in the air, an nd land in an n athletic stance. Make su ure to stick each e landing and hold for a one coun nt. Jump ovver each hurd dle in the sa ame fashion until the drill is completed.


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Low Hurdle Two Fo oot Jumps (Stick ( Land ding or Conttinuous Jum mps)

Set u up 5 low hurrdles in a strraight line ab bout 3 feet apart (hurdless can be 6-1 12 inches de epending on level of athle ete). Use a 2 foot take-o off and jump over each hurdle h and la and in an ath hletic stance e. Make sure e to stick each h landing and d hold for a one count. This is to reinforce good d landing tecchnique with h each jump.. Jump overr each h hurdle in th he same fashion until the e drill is com mpleted. Wh hen asked to o perform continuous jum mps, do not stickk each landin ng, but instead, immedia ately bound into i the nextt jump (spen nd as little tim me on the grround as posssible). Jump p over each hurdle h in the e same fashiion until the drill is comp pleted. Lo ow Lunges

Step p forward witth your right leg into a lunge position n (ankles, kn nees, hips, a and shoulderrs square to where you are ffacing and keeping yourr torso uprigh ht). Try and place your rright elbows on the ground as close to your rightt heel as possible e. Bring yourr feet together and repea at with the le eft side.


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M-Drill

Set u up 4 cones in the shape e of a box witth a 5th cone e in the midd dle of the bo ox (each of tthe 4 cones should be 5 yards apart). Start in an athletic stance at the bottom left cone. Sprint throu ugh the box following a pattern that will ccreate the le etter “M”. This drill will crreate varying g cutting ang gles. Make sure to dece elerate and ccome to a complete stop att the end of the drill. MB Side Slams s

Stan nd with an atthletic stance e holding a medicine m ball straight ovverhead. Sla am the ball ttowards the ground rightt outside your left foot. Grab the t medicine e ball and repeat the slam m to the other side of th he body.


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MB M Slams

Bring g the medicine ball straig ght overhead and quickly reverse diirections thro owing the ba all as hard a as possible towa ards the grou und. Be careful as the ball b may quic ckly bounce back up tow wards your h head. Grab tthe medicine e ball a and repeat. MB Overh head Wall T hrows

Stan nd in an athle etic stance with w a medic cine ball with your back cclose to a wa all (approxim mately 3-5 fe eet away). Startt with your knees k slightly y bent and your y arms strraight, then dip the medicine ball be etween your legs and throw w the ball ov ver your head and at the e wall. After the ball bou unces off the e wall after th he throw, quickly run to get tthe ball and repeat.


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Move ement Serie es This series can be b performe ed over a 10--15 yard are ea and can b be used with a basketball. Perform e each move ement conse ecutively until the entire series is co omplete.

Run forward f and backw ward while raisin ng the baske etball ball overh head then back to the waistt

Slide witth a basketba all in front and twisst to each side of th he body

Run forward f and backw ward with a baske etball overh head and reach h laterally lefft and right r

Carioca while raising th he basketba all overhead then back to tthe waist

Run forward f and backw ward with a baske etball in fron nt and twist to each h side of o the body

Carioca with a basketba all overhead and reach latterally left and right

Slide while raising the basketball overh head then back to the waistt

Carioca with a basketba all in front and twisst to each side of th he body

Slide with a baske etball overh head and reach h laterally lefft and right r


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One Leg Balance B and d Reach

Ba alance on one o leg and while keeping only a slight s bend in the knee e, reach botth hands tow wards the ground,, then return n to the sta anding posittion. Ove er the Fence e

Facing laterally to t the directiion you are going, g raise your right kn nee up as high as you ccan and rotate it forward as if you were try ying to step over an ima aginary fence e. Then do tthe same thing with the left leg (alte ernating each h leg). Keep p your should ders and torso straight ahead. a


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Overhead d Forward L Lunges

Step p forward and d drop into a lunge posittion. At the bottom of th he lunge, exttend your arrms overhea ad. Step forward bringing both feet to ogether and repeat on th he other leg. Pointers P

While walking fo orward and keeping k yourr right leg strraight (left le eg bent) and right foot po ointed upwa ards, reach down n with your left hand and d try to touch h your right toe. t Next, ta ake a step a and repeat w with the other side.


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Push-Up p Position H Hold

Startt in plank po osition with your y arms ex xtended (han nds directly u under your sshoulders). Your ankless, knees, hips, and should ders should be b in a straig ght line. Hold d this positio on for the pre escribed am mount of time e. Push-Up P Co ore Series (3 3 Moves)

Bala ance yourself in the top position p of a push-up (plank position n). Your han nds should b be directly un nder your shou ulders and yo our arms should be fully y extended. Your Y feet sh hould be hip width apart. Keep your ankles, knee es, hips, and d shoulders in a straight line. Alterna ate arms eacch repetition and attemp pt to keep yo our body still (minimal hip mov vement) durring each exercise. Hand to Should der: Balance e on one arm m, and with the other arm m, lightly tou uch your opp posite shoulder. Arm m Extension: Balance on o one arm and a reach yo our other arm m straight ou ut in front of your head. Reac ch Through h: Balance on o one arm and a reach underneath yyour body with your oppo osite arm.


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Quad Stretch

While walking fo orward, pull your y left hee el into your backside, b the en step and do the same e thing with yyour right heel (alternating each leg).


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Quick Two Foot Jump p Series

Side e-to-Side: ju ump left to rig ght Fron nt-to-back: jump j forward ds and back kwards Twis st jumps: jump and turn n 180 degree es Toe / Heel Jumps: jump so that your to oes touch, then jump so that your he eels touch.


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Sh hin Grabs

While walking fo orward, grab your ankle and a knee an nd pull towarrds your che est. Hold forr 2 seconds then switch legs. Side Bridge (On Kn nees)

Bala ance on one forearm and d your bottom m knee while e keeping yo our body in a straight lin ne from the h head to the knee es.


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Side-to o-Side Lung ges

Step p laterally to your right with your right leg and assume a side e lunge posittion (ankles, knees, hipss, and shou ulders facing g perpendicu ular to the dirrection you are a moving a and keeping g your torso upright). Allow your bodyyweight to sh hift over your right foot. Bring your feet f togetherr and repeatt. Make sure e to do both sides. Single Leg g Lateral Bo ounds

Startt by balancin ng in an athletic stance on o your left foot. f Push o off of your le eft foot (moviing to the rig ght) and jump p laterally as s far as you can, c and lan nd on the righ ht foot into a balanced a athletic posittion. Focus on taking as s much horizontal distance as s possible an nd land in an n athletic possition. Repe eat the drill w with your leftt foot for the prescribed amou unt of repetittions (then switch s legs).


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Standing Groin Strretch

Startt by standing g in a wide stance. s Drop p down into a squat possition and wh hile at the bo ottom positio on, use your elbow ws to push your y knees away a from each other. Hold H for 2 se econds then stand back up. Wall Dorsiflexio on

Stan nd with your body agains st a wall and d your feet ap pproximatelyy 12 inches away from tthe wall. Ra aise your toes as high as possible p pau using momentarily at the e top range o of motion. L Lower your to oes until you ur feet touch h the g ground and repeat. r


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Zigzag Agility

Set u up 5 or 6 cones approxim mately 4-5 yards y apart in the shape of a continu uous “V” sha ape. Start att the first cone e and sprint through the entire series s of cones until each are e complete.


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8 Week Training Program for Youth Basketball Players

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