Weekly Training Rotation / Schedule
· Take one day of rest every week – recovery is an essential part of training.
· Do the complete Warm-Up and Balance series 6 days a week, either before practice/skills sessions or before strength and conditioning sessions.
· If you’re doing skill development work AND athletic development work in the same day, do the skill development work first. You should be exhausted at the end of any of the workouts on this website and you won’t do your best skill development while fatigued.
· Train Explosive Vertical Power once per week.
· Train Explosive Lateral Power once per week.
· Train Upper Body and Core twice per week.
A possible example of your training week:
Monday – Skills in the morning, Vertical in the afternoon
Tuesday – Skills in the morning, Upper and Core in the afternoon
Wednesday – Just skills and conditioning
Thursday – Skills in the morning, Lateral in the afternoon
Friday – Skills in the morning, Upper and Core in the afternoon
Saturday – Just skills and conditioning
Sunday - Rest
Warm-Up and Balance
1. Do 5-10 minutes of stationary ball-handling
2. Take 1 lap each of Skip, Slide, Carioca, and Crawl
3. Do 4-in-1 Stretch twice on each side
4. Take a second lap each of Skip, Slide, Carioca, and Crawl (bigger and faster)
5. Do Balance 1 for 30 seconds on each foot
6. Do the Quick Feet Drill (5 minutes)
7. Do Balance 2 for 6 hops on each foot
8. Do Hop-n-Stop for a total of 18 landings
Explosive Vertical Training
1. Do the complete Warm-Up and Balance series
2. 2 court-lengths of Power Skips – walk back for recovery each time
3. 2 court-lengths of Bounding – walk back for recovery each time
4. 2 sets of 6 Banded Broad Jumps
5. 2 sets of 8 Reverse Lunge Hops on each leg
6. 2 sets of 8 Switching Split Jumps
7. 3 sets of 12 45-degree Lunges with each leg (alternate sets of lunges with sets of hamstring curls)
8. 3 sets of 12 Slider Hamstring Curls (alternate sets of lunges with sets of hamstring curls)
Explsve Lateral Training
1. Do the complete Warm-Up and Balance series
2. 2 court-lengths of Power Skips – walk back for recovery each time
3. 2 sets of 8 Skater Hops
4. 4 sets of 6 Banded Lateral Hops on each side
5. 3 sets of 8 Single-Leg Rotational Squats
6. 3 sets of 8 Single-Leg squat Off the Bench
7. 1 set of 8 Single-Leg Reach-Across (touch)
8. 2 sets of 8 Single-Leg Reach-Across (with dribble)
Upper Body and Core
1. Do 15 minutes of easy jogging and ball-handling drills
2. 2 sets of 12 Chops on each side
3. 2 sets of 20 Band Mini-Rotations
4. 2 sets of 12 T-Position Push-Ups (alternate with Band Rows)
5. 2 sets of 12 Band Rows (alternate with T-Position Push-Ups)
6. 2 sets of 12 Band Shoulder Press (alternate with Pull-Apart)
7. 2 sets of 12 Band Pull-Apart (alternate with Shoulder Press)
8. One set of Single-Leg Planks for 30 seconds in each position (five total sets)