Snead State Community College Basketball
SUMMER STRENGTH AND CONDITIONING MANUAL
Snead State Community College Basketball
Summer Strength and Conditioning Manual
Athletes:
The main purpose of this program is to give you a specific plan to aid in the development of your basketball talent.
This program is not designed to turn you into a bodybuilder, power lifter, or any other type of athlete. Instead, this
program is to “progressively” develop your speed, quickness, power, strength, and flexibility as it pertains to
basketball.
In the rest of this manual you will find the necessary help to make you a faster, stronger, and more enduring
basketball athlete. Emphasize and work hard on all areas, especially those areas that are your weakest.
I strongly encourage each one of you to put in all your effort and intensity into these workouts. Preparation to be
successful in the upcoming season continues with your summer training. Your training over the summer months will
dictate how you perform in the future. It is up to you to decide how hard you plan to work.
If you have any questions about anything in this manual, or need extra motivation to work and train hard, you can
contact Coach Dylan Johnson by phone or email.
Phone: (618)-795-4177
E-mail: [email protected]
NOTE: For beginners, there have been descriptions written for each exercise, along with a link if you are unfamiliar.
2
Summer Strength Program
Weeks 1-4
Day 1/Monday
Dynamic Warm-Up (see last pages)
Day 2/Wednesday
Dynamic Warm-Up (see last
pages)
Static Stretch
Static Stretch
Goblet Squat – 3 x 12
Bench Jumps – 3 x 8
Chin-Ups – 3 x Failure
Dumbbell (DB)Push-Ups – 3 x
Failure
3 Way



Calf Raise
Toes Forward – 6 Each
Toes Outward – 6 Each
Toes Inward – 6 Each
Romanian Deadlift – 3 x 10
3 Way Lunge: 3x

Forward Lunge – 6
Each

Reverse Lunge – 6
Each

Lateral Lunge – 6 Each
Push-Ups – 3 x Failure
Bench Dips – 3 x Failure
Agilities – refer to agility sheet
attached
Dynamic Warm-Up (see last pages)
Static Stretch
LIGHT WEIGHTS WEEK 1
Focus on Technique
(Progressively increase weight
each week)
Bulgarian Split Squat – 3 x
10Each
Day 3/Friday
DB Bench Press– 3 x 10
1 Arm DB Row – 3 x 10Each
DB Shoulder Press – 3 x 10
Lat Pulldown – 3 x 10
DB Hammer Curl – 3 x 10
Tricep Extension – 3 x 10
3 Way



Core – Choose 2 Circuits Below
Agility – Refer to agility sheet
Plyometric – Choose 1 circuit
(All Core, Agility, and
Plyometric circuits on below
pages)
Shoulder : 3x
Front Raise – 6 Ea.
Side Raise – 6 Ea.
Bent Rear Delt. – 6 Ea.
Step-Ups – 3 x 10 Ea.
Wall Sit– 3 x 1 minute
Agilities – Refer to agility sheet
Conditioning – Run/Bike/Swim – 1215 minutes
Summer Strength Program (Exercise descriptions) Week 1
through 4
*Feel free to Call or email Coach Dylan Johnson with any questions
3
MONDAY WORKOUT
Goblet Squat- Place hands under a the top of a dumbbell, keeping heels flat on the ground, lower into a
squat with no hunch in the lower back. The position of the elbows encourages you to spread your knees the elbows will go between the knees as you lower into a full squat. Drive upwards off your heels. That is
1 Squat. https://www.youtube.com/watch?v=KMY-3gULP7g
Bench Jumps- Jump up from two feet up onto a Bench, land lightly on your toes, step down from the
bench. That is 1 Bench Jump. No weights.
Bulgarian Split Squat- Holding a dumbbell in each hand. One foot behind you elevated, with top of that
foot on a bench. The other foot in slightly in front of you. Lower into a squat, with front foot flat on ground.
Lower till knee gets about 1-2 inches from ground. Drive up off front foot.
https://www.youtube.com/watch?v=1CvEs-TOIKM
Calf Raise- Holding dumbbells in both hands. With one foot off the ground, push up off toes of planted
foot, raising your heel into the air, hold 2 seconds. You may have heel hang off of an elevated surface to
make more difficult.
Romanian Deadlift- (use light weight your first few times) Stand holding a barbell with a shoulder width
grip. Position your feet under your hips. Keep a slight bend in your knees with your chest inflated,
buttocks out, and your back arched. Keep the weight as close to your body as possible. Slowly descend
by pushing your hips back. The bar should travel to 4-6 inches below your knees. Stop when you reach
the limit of your hamstring flexibility. Do NOT go all the way to the floor. 3. Ascend by following the same
path back to the starting position. Keep back straight all the way through; you should feel the stretch in
your hamstrings. https://www.youtube.com/watch?v=CdWCLR9aXoI
3 Way Lunge- Holding Dumbbells… (Forward Lunge)- Step with one foot out in front and lower until your
thigh and shin are at a right angle, keeping opposite leg straight with a slight bend in the knee. Big chest,
Back Straight. With the foot that you step out with, make sure that your knee does not go in front of your
toes once you lower. Return leg to starting standing position, switch legs. (Reverse Lunge)- Same as
Forward Lunge but you will step the foot backward keeping the same posture as described above.
(Lateral Lunge)- Large step to the side and lower, keeping other foot in same position and leg straight. As
you lower, keep back straight and chest out. Switch legs.
https://www.youtube.com/watch?v=y3OtYqfiCZE
Bench Dips- Hands by your sides with palms on the side of the bench, lower your butt down to the
ground with legs extended out in front of you, straight, with heels on ground. Lower down, and drive up
with palms into bench. https://www.youtube.com/watch?v=dl8_opV0A0Y
WEDNESDAY WORKOUT
Chin Ups- Hang from a Pull up bar with palms facing you. Pull up to the bar until chin is even with the
bar. Keep legs straight, do not swing.
Dumbbell Pushups- Perform a Pushup with dumbbells in grip and placed on the ground, this will give
you greater range of motion.
Dumbbell Bench Press- Perform a Bench Press with Dumbbells, bring dumbbells down until elbows
even with shoulders while lying on the bench. Then Push Dumbbells upward even with chest.
https://www.youtube.com/watch?v=omGiL5h2R_I
1 Arm DB Row- With 1 Dumbbell in Hand, place other hand on bench. Feet together, back straight and
bend over, arm with dumbbell hanging by your side. Pull the weight towards you even with chest, and
keep close to body, back straight and not moving. https://www.youtube.com/watch?v=jJxtlZdW3jA
4
DB Shoulder Press - Holding Dumbbells in each hand. Stand erect with your feet placed slightly wider
than shoulder width apart. Your weights should be at least shoulder width or maybe 2-3 inches wider than
shoulder width. Keeping total body tension, push the dumbbells directly overhead, back straight, facing
forward. Lower dumbbells until elbows even with shoulders. That is 1 rep.
https://www.youtube.com/watch?v=B-aVuyhvLHU
Lat Pulldown- Pulldown Machine. Back straight and seated, pull bar down to chest. If no Lat Pulldown
machine, do pullups with palms facing away from you. You can put your feet on a chair if the pullups are
too difficult. https://www.youtube.com/watch?v=XZbJ8912hQU
DB Hammer Curl- Holding Dumbbells in both hands. Palms facing inward, with thumbs forward. Curl the
Dumbbell, pulling weights up to your shoulder with elbows in and by your sides. Slowly lower, this is 1
rep. https://www.youtube.com/watch?v=0IAM2YtviQY
Tricep Extension- Holding dumbbells in each hand, Lying on a bench with your arms extended
overhead, start the triceps extension by lowering the dumbbells to your forehead or slightly behind your
head, pull the weights back to the starting position. The upper arms are to remain elbow-tight and upright
to emphasize the load on the triceps and guarantee maximum development.
https://www.youtube.com/watch?v=MO_03opCc0g
3 Way Shoulder- (Front Raise) Holding Dumbbells in each hand by your sides palms facing behind you,
keeping arms straight, raise dumbbells directly in front of you keeping arms even with shoulder width,
lower dumbbells with control. This is 1 rep. (Side Raise) holding Dumbbells in each hand by your sides,
palms facing each other, raise dumbbells out to the side up to shoulder height, keeping arms straight with
a very slight bend. Lower dumbbells with control. This is 1 rep. (Bent Rear Delt) Bend your knees and rest
your ribcage as best you can on your quads keeping back straight. Allow the dumbbells to hang, palms
facing each other. Pull the dumbbells high and outward to a position even with or above your flattened
back. Contract the rear shoulders and back, concentrate on slowly lowering the weight to starting
position. This is 1 rep. https://www.youtube.com/watch?v=EiHEK_6B1x8
Step Ups- Holding Dumbells by sides in each hand, step up with one foot on bench, and drive that foot
as you step up onto the bench, other foot should raise up above and not touch bench. Keep Chest out
and Back straight. Step down lightly from bench and switch legs. This is 1 rep.
https://www.youtube.com/watch?v=xdDQAFGFrek
Agility and Conditioning Program
Week 1-4
(Agility Drill Descriptions listed in below pages, speed ladder, and change of direction selfexplanatory)
5
Day 1/Monday
Speed Ladder

One foot in (right
ft. lead, left ft.
lead)

Two feet in (right
ft. lead, left ft.
lead)

Two foot hop

2 feet in, one foot
out

Two Up, One Back

Lateral one ft. in

Lateral Scissor

Lateral One In,
One Out
*Sprint out 5 yards after
each one
Day 2/Tuesday
Change of Direction
(COD)
Backwards to
Forward Run – 10 yds.
– change at 5 yds – x
5
Side Shuffle to Sprint
– 10 yds – change at 5
yds – x4 Ea.
Conditioning
Day 3/Thursday
Day 4/Friday
Speed/Acceleration
Footwork
(Standing still, then
going forward) focus on
accelerating and
bursting from start)
Figure 8 Cone Drill
Dot Drill
T-Drill
Starts **

Base Start (ft
shoulder width)–
x5

Staggered Feet
(Right Lead, Left
Lead) – 4 Ea.
Box Drill
Pro-Agility
*all 4 times Ea.
Short Suicides - 5
cones about 3 yds
apart – x 8
Week 1-4 – 4 x Ea.
Run/Bike/Swim – 10
min (wk 1-2), 12 min
(wk 3-4)

Knee Down – x 3
Ea.
Conditioning
15 yd sprints – x 8
(These drills
described on pages
13-14)
Run/Bike/Swim – 10 min
(wk 1-2), 12 min (wk 34)
**Starts are just bursts from a stationary position only running approximately 10-15 ft each rep
Summer Strength Program
Weeks 5-8
Day 1/Monday
Day 2/Wednesday
Day 3/Friday
6
Dynamic Warm-Up
Dynamic Warm-Up
Dynamic Warm-Up
Static Stretch
Static Stretch
Static Stretch
Chin-Ups – 3 x Failure
Feet Elevated Push-up – 3 x Fail
Core – Pick 2
Increase Weight Weekly
Goblet Squat or Leg Press – 3 x
10
Bench Jumps – 3 x 8
Bodyweight Single Leg Squat – 3
x 8 Ea.
Bench Jumps – 3 x 8
3 Way Calf Raise

Toes Forward – 6 Ea.

Toes Outward – 6 Ea.

Toes Inward – 6 Ea.
Romanian Dead Lift – 3 x 10
3 Way Lunge Matrix: 3x

Forward Lunge – 6 Ea.

Reverse Lunge – 6 Ea.

Lateral Lunge – 6 Ea.
DB Bench Press – 3 x 10
1 Arm Row – 3 x F
Agility – Refer to agility
sheet
Plyo – Pick 1
DB Shoulder Press – 3 x 10
DB Pullover – 3 x 10
DB Curl sitting on incline
bench– 3 x 10
Tricep Extension– 3 x 10
3 Way Shoulder : 3x

Front Raise – 6

Side Raise – 6 Ea.

Bent Rear Delt. – 6 Ea.
Step-Ups – 3 x 10 Ea.
Push-Ups – 3 x F
BW Bench Dips – 3 x F
Agilities – Refer to agility sheet
Agilities – refer to agility sheet
attached
Conditioning – Run/Bike/Swim – 12 -15
minutes
Agility and Conditioning Program
Week 5-8
(Agility Drill Descriptions listed in below pages in manual, speed ladder, and change of
direction self-explanatory)
7
Day 1/Monday
Speed Ladder

One foot in (right
ft. lead, left ft.
lead)

Two feet in (right
ft. lead, left ft.
lead)

Two foot hop

Two feet in, One
foot out

Two Up, One
Back

Lateral one ft. in

Lateral Scissor

Lateral One In,
One Out
*Sprint out 5 yards after
each one
Week 5-8 – 4 x Ea.
Day 2/Tuesday
Change of Direction
(COD)
Backwards to Forward
Run – 10 yds. – change
at 5 yds – x 5
Side Shuffle to Sprint –
10 yds – change at 5
yds – x4 Ea.
Short Suicides - 5
cones about 3 yds
apart – x 8
Conditioning –
Run/Bike/Swim – 10
min (wk 1-2), 12 min
(wk 3-4)
Day 3/Thursday
Day 4/Friday
Speed/Acceleration
Footwork
(Standing still, then
going forward) focus on
accelerating and
bursting from start)
Starts

Base Start – x 5

Staggered Feet
(Right Lead, Left
Lead) – 4 Ea.

Knee Down – x 3
Ea.
Figure 8 Cone Drill
25 yd sprints – x 6
*all 4 times Ea.
Dot Drill
T-Drill
Box Drill
Pro-Agility
Conditioning –
Run/Bike/Swim – 15 min
(wk 5-6), 18 min (wk 34)
Plyometric Program
8
Plyo Circuit #1
Plyo Circuit #2
Plyo Circuit #3
Split Squat Jumps – 3 x 8 Ea.
Box or bench Jumps– 3 x 10
Double Broad Jump – 3 x 6
Normal Squat Jumps – 3 x 12
Broad Jump – 3 x 6
Lateral Bounds – 3 x 6 Ea.
Explosive Plyo Step-Up – 3 x 8 Ea.
Jump



Power Skip for Distance-3x 8 Ea.
Power Skip for Height – 3 x 8 Ea.
Rope Circuit – 3 x
Regular – 150
Right Foot – 50
Left Foot – 50
All Plyometric circuits done with no weight
PLYOMETRIC DESCRIPTION
Split Squat Jumps- Squatting with a split stance. Jump off front leg, and land changing feet each time.
Land lightly, and drive into ground on the jump.
Lateral Bounds- Standing on one foot, launch off the foot and land to the left/right lightly on the other
foot. Alternating back and forth. Keep slight bend in knee.
Power skip for distance- Normal skipping motion but launch as far as you can FORWARD each time.
Broad Jump- With two feet on the ground, leap off two feet as far forward as possible, land with legs
under you onto two feet. Keep a bend in the knees upon leaping and landing. Swing Arms for momentum.
Focus on exploding; do not just consecutively jump forward for each rep.
Explosive Plyo Step Up- The same as your normal step-up, in your strength training program, however,
you will use no weight, and leap slightly off the bench on the step up. Landing lightly, and alternating feet.
Power skip for height- Normal skipping motion but launch as far as you can UPWARD each time.
Double Broad Jump- Same as the normal broad jump, but upon landing on the first broad jump,
immediately load off your toes for a second jump, spend as little time on the ground as possible.
CORE CIRCUITS (description on below pages)
Core Circuit #1
Core Circuit #2
9
•
V UP- 3 x 30

Planks 3x45 seconds
•
Superman – 3 x 25

Hip Thrusts – 3 x 15
•
Side to Side Heel Touch– 3
x 30

Sit-up Med Ball Overhead– 3 x
15
•
Pick Pockets – 3 x 50

Med Ball Russian Twist – 3 x 12
Ea.
•
Core Circuit #3
Single Leg Hip Bridge – 3 x
30sec Each leg
•
•
•
•

Core Circuit # 4
Side Planks Hip Drop – 3 x15Ea.

Pikes– 3 x 12

Ab Wheels– 3 x 10

Knee Tucks – 3 x 25

Core Circuit #6
Full Sit-up – 3 x 25
Crunches– 3 x 25
Flutter Kicks– 3 x 30 each
leg
Hanging Leg Raise and
twist– 3 x 8E
Core Circuit # 5
Mtn. Climber – 3 x 30
•
MB Superman – 3 x 15
then hold for 5 sec

45 Degrees Sit-up (don’t lay all the
way back) – 3 x 15
•
T stabilization -3 x 10

Reverse Crunches – 3 x 25
CORE EXERCISE DESCRIPTION



V up- Lie on your back, with your legs and arms extended. Keeping your knees and elbows
locked, simultaneously raise your upper body while trying to touch your fingers to your toes
https://www.youtube.com/watch?v=iP2fjvG0g3w
Superman- Lie prone on the floor with arms in front of body, palms toward the ground. Draw
navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest,
and legs off the floor. Hold. Slowly return to ground, keeping chin tucked.
https://www.youtube.com/watch?v=bGau1GOkBWs
Side to Side Heel Touch- Lie on back with legs bent and feet flat on ground. Lift head and
shoulders off ground. Repetitively touch each heel (left hand to left heel, right hand to right
heel) That is 1 rep. Keeping shoulders and head off ground entire time .
https://www.youtube.com/watch?v=nJ2y5DetdWU
10













Pick Pockets(side to side twist)- Sitting on ground or bench with legs up and bent,
alternate both hands side to side by pockets, turning shoulders, keeping both back and legs
and feet off ground the entire time
Planks- Lie prone on the floor with feet together and forearms on ground. Draw abs in and
tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe,
resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked
and black flat.
Hip Thrusts- Laying on back with legs bent and feet flat on ground, hands by sides, thrust
and lift hips off ground until there is a straight angle with torso and hips down to knees, while
feet stay flat on ground. Hold the thrust for 2 seconds, then lower back down
https://www.youtube.com/watch?v=D5MGq5juH_0
Sit Up Med Ball Overhead- Holding Med Ball overhead, while body is in lying position,
slowly sit up holding med ball straight over head as you raise up, r eturn to the starting
position slowly. https://www.youtube.com/watch?v=DSjwvV6c1Bs
Med Ball Russian Twist- Sit on the floor, knees bent, feet flat. Hold your arms straight out in
front of your chest with med ball in hand with your palms facing down. Lean back so that your
torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then
reverse your movement and twist all the way back to the left as far as you
can. https://www.youtube.com/watch?v=V94UDjkJy5k
Single Leg Hip Bridge- Similar to “Hip Thrusts” Above, however, only one leg will be bent
with foot flat on ground, while other leg is bent at a right angle with foot in the air. Perform the
hip thrust and hold for 30 seconds, change legs. https://www.youtube.com/watch?v=mKFwDr2Ye0
Crunches- Lying flat on the ground with knees bent and hands behind the head, push lower
back into the ground and lift upper back off the ground and slightly forward.
Flutter Kicks- Lie face up on the floor with your legs extended, toes pointed and hands
tucked underneath your glutes to support your lower back. Lift both legs off the floor a few
inches and alternately kick the legs up and down.
https://www.youtube.com/watch?v=RcXBNRua2eo
Hanging Leg Raise and Twist- Hanging from a chin-up bar raise your legs until your legs and
torso from a 90-degree angle, twist to the left and to the right. That is 1 rep.
https://www.youtube.com/watch?v=0htzgKCUTzw
Side Planks with Hip Drop- Start by lying on your right side with your legs straight and your left
leg stacked directly on top of your right. Bend your right elbow and place it directly under your
shoulder. Align your head with your spine and keep your hips and right knee in contact with the
floor. Slowly lift your hips and knees off the floor, keeping your abdominals engaged to brace your
spine. The side of your right foot should stay on the floor. Keep your head aligned with your
spine and your right elbow positioned directly under your shoulder. Keep your abdominals strong
while dropping your hips a few inches, holding for one deep breath, in and out, then
pressing back up again for the amount of reps. Repeat on the other side.
https://www.youtube.com/watch?v=JKUuOwsDXFs
Pikes- With your feet down, support your body in a push-up position with your lower legs on a
bench or stability ball. Raise your hips as high as you can toward the ceiling as you contract
your abs. Hold and then slowly release back to starting
position. https://www.youtube.com/watch?v=IL-SUOj-R2E
Ab Wheels- Starting on your knees, have your hands on a bar with plates out in front of you,
roll the bar (or wheel) out in front of you pushing your hips forward and extend, then slowly
wheel the bar back to your knees. That is 1 rep.
https://www.youtube.com/watch?v=2tuAXTspQfw
Knee Tucks- Sit on a sturdy chair or bench with your hands holding the front of the chair for
support. Lean back in the chair and draw your bent legs up. Move your legs out feet together.
Extend them as far and high as possible with stability. Return and repeat.
https://www.youtube.com/watch?v=ifcparwuO3k
11





Mountain Climber- Start with your hands on a medicine ball and your body in a plank position. If
you don't have a ball, use a towel, or create a triangle with your forearms to support yourself.
Bring your left knee to your left elbow, then your right knee to your right elbow — that's one rep.
https://www.youtube.com/watch?v=lvaQcFaxL00
MB Superman then hold for 5 seconds- Same as the normal superman listed above, but
holding a med ball over your head. The last rep, hold the ball, while up in the superman position.
https://www.youtube.com/watch?v=DRGMp8tI7Ho
T Stabilization- Get into a pushup position. Shift your weight to your left hand and rotate your
body, feet stacked, raising your right arm into the air so that your arms and torso form a T.
Hold. Shift back into the pushup position, and do the other side. That is 1 rep. You may add a
pushup in between switching sides. https://www.youtube.com/watch?v=Eoa-qX6SZsk
Full sit up- Similar to the crunch, but rise all the way up.
Reverse Crunches- Lie flat on the floor with your lower back pressed to the ground. Put your
hands beside your head or extend them out flat to your sides. Crossing your feet at the
ankles, lift your feet off the ground to the point where your knees create a 90 -degree angle.
Once in this position, press your lower back on the floor as you contract your abdominal
muscles. Your legs will reach toward the ceiling with each contraction.
https://www.youtube.com/watch?v=hyv14e2QDq0
AGILITY DRILLS
12
Box Drill
l
1.
3 cones about 5 yds apart – always
1.
start by straddling feet over the
2.
3.
1
middle cone
2.
Sprint up to cone 2
Turn and sprint toward either the
3.
Side shuffle to cone 3
right or left cone
4.
Backpedal to cone 4
5.
Sprint finish to starting cone 1
Touch foot to cone, then turn and
sprint to far cone, touch foot
4.
4 cones about 5 yds apart – start at cone
Turn and sprint to middle cone
Variations :
Sprint all
Sprint – side shuffle - Sprint
Variations:
Sprint all – 1-2-3-4
Sprint - Backpedal – sprint – backpedal - 1-2-3-4
Sprint – side shuffle – sprint – side shuffle 1-2-4-3
Side shuffle all
Side shuffle– sprint – side shuffle
Sprint – back pedal – sprint
13
Dot Drill
UP AND BACK x 5

Start with feet on 1 and 2.

Now jump quickly to 3 with both
feet

Then jump and split feet to 4 and
5.


Stand at the base of the T ready

sprint forwards as fast as possible to the
top of the T

BOTH FEET x 5
You will end the left foot drill on
Dot 2.

Now go to 3 with both feet.

Now go in order with both feet: Dot
Side step to your right until you reach the
right –hand marker cone

Immediately side step to your left until
you reach the furthest left-hand marker
Come back the same way jumping
backward.

T-Drill
cone

Side step to the right to return to the
middle

Run backwards to the start point

Switch Directions
5, 4, 3, 1, 2
SINGLE FOOT x 5 Ea.

Your feet from up-and-back should
end on dots 1 and 2.

B. Now go to dot 3 with your right
foot.

C. Now go in order: Dot 5, 4, 3, 2,
1.
14
In-Place Dynamic Stretch/Warm-Up
Jumping Jacks or Line Hops
15 Ea
Arm Circles (Forward, Backward)
10 Ea.
Straight Arm Swings
10 Ea.
Body Weight Squats
10
Stationary Knee Hug
8 Ea.
Straight Leg Toe Touch
8 Ea.
Bent Leg Rotations
8 Ea.
Straight Leg Kicks
8 Ea.
Static Stretch
Feet Together Hamstring Stretch
Feet Apart Hamstring

Down to the Right

Down to the Left

Reach Back through the Middle
Right Quad
Left Quad
Calves
Right Arm Across
Left Arm Across
Right Arm Over Head
Left Arm Overhead
Moving Dynamic Warm-Up
Walking Knee Hug
15
Walking Knee Hug to Quad Stretch
Walking Cradle
Divers (lift leg up, then extend straight backward with
hands forward)
Lunge and Twist
Side Lunge Switch
High Knee Run
Glute Kicks
Fast Defensive Slide
Carioca-(slide, with one foot over top then foot behind)
Backwards Run
Power Skips
Hip Mobility
Catcher Stretch
Ground Hip Circuit (Bent Leg Hip Circles: Forward/Back, Straight Leg Hip
Circles
Fire Hydrants (Bent/Straight Leg)
Spiderman Stretch
Scorpion Stretch
Butterfly Stretch
16