Basketball Season Overview:
Pre- Season (September – October)
– In the pre-season we will be striving to build muscular strength and power. We will be focusing on exercises that will refine the muscles that we have been building in the off season. Exercises will be low repetitions with an increased tempo but a long rest period inbetween. We will start to move into basketball specific exercises that mimik the movements of the sport.
Season (November – February)
– In season we reduce the volume of resistance training and cardiovascular training on top of practice time. We will focus on basketball specific exercises and maintaining what we have done in preseason.
Play- Offs (March)
– In the playoff we will cater the program specifically for competetion day will a build up two weeks before and gradual decrease in program volume and intensity as the tournament date gets closer.
Active Recovery (April)
– After play-off, three weeks will be dedicated to active recovery. The girls will be expected to continue to be active but tend to any injuries and enjoy other activities besides basketball.
Off- Season (May- August)
– In the off- season we will be focusing on muscle hypertrophy and building a lot of muscle that we can then refine in pre-season. Exercise repetitions will be between six to twelve with a very short rest period inbetween and 80% of their one rep max (1RM).
Sample Resistance Exercise Workout:
| Order | Exercise | Sets | Rep | Tempo | Weight | Rest | Notes |
| 1 | Squats | 3 | 10 | 2:1:2 | 80% 1RPM | 1m | |
| 2a | Bench Press | 4 | 5 | 2:1:2 | 80% 1RPM | 2m | |
| 2b | SB Inverted Chin UP | 4 | 5 | 2:1:2 | 80% 1RPM | 2m | |
| 3a | Power Slide | 3 | 8 | 2:1:2 | – | 2m | Use thermaband around ankles |
| 3b | Forward Lunge | 3 | 8 | 2:1:2 | – | 2m | No weight |
| 4 | Triceps Press Down | 3 | 10 | 2:1:2 | 80% 1RPM | 2m | |
| 5 | Biceps Curl | 3 | 10 | 2:1:2 | 80% 1RPM | 1m | |
| 6 | Calf Raises | 3 | 10 | 2:1:2 | 80% 1RPM | 1m | |
| 7 | MB Chest Press | 3 | 5 | 2:1:2 | 80% 1RPM | 2m | Use heavy medicine ball |
| 8 | Jackknife | 3 | 10 | 2:1:2 | 80% 1RPM | 2m | |
| 9 | SB 1 Leg Lift | 3 | 8 | 2:1:2 | 80% 1RPM | 2m | 8 reps each leg |
Sample Cardiorespiratory Exercise Workout:
| Order | Exercise | Sets | Intensity | Rest |
| 1 | Agility Ladder | 3 | 100% | 10 s |
| Quick Run Through | ||||
| Quick Feet | ||||
| Icky Shuffle | ||||
| Quick lateral Steps | ||||
| Hop Scotch | ||||
| 1 Leg Hop Scotch | ||||
| Double Zig Zag | ||||
| Zig Zag | ||||
| Ali Shuffle | ||||
| Defensive Kick Out | ||||
| Power Slide | ||||
| 2 | Sprint to Back Pedal | 4 | 100% | 1m |
| 3 | Nebraska Agility | 4 | 100% | 1m |
| 4 | 3 Corner Drill | 4 | 100% | 1m |
| 5 | Directional Change | 4 | 100% | 1m |
Sample Flexibility Exercise Workout:
| Order | Exercise | Hold |
| Dynamic | ||
| 1 | High knees walk | – |
| 2 | High knee skip | – |
| 3 | Sumo squat with toe grab | – |
| 4 | Heel walk | – |
| 5 | Toe walk | – |
| 6 | Frankenstein’s | – |
| 7 | Skip with arm swings | – |
| 8 | Straight leg with dead lift walk | – |
| 9 | Defense slides | – |
| 10 | Inchworms | – |
| 11 | Forward lunges | – |
| 12 | Backward lunges | – |
| Static | ||
| 13 | Calf Stretch | 30s |
| 14 | Hurdler’s Stretch | 30s |
| 15 | Prone Quad Pull | 30s |
| 16 | Pretzel | 30s |
| 17 | Cobra | 30s |
| 18 | Overhead Tricep Pulls | 30s |
| 19 | Seated Side Reach | 30s |
| 20 | Cat stretch | 30s |
