Missouri Valley
College
Women’s Basketball
Summer Workout: Printable Copy
ARE YOU READY FOR YOUR NEXT SEASON?
Everyone needs a break and you've had yours. You've eaten perhaps more then you should have.
Now that
you're done drinking all those soft drinks, eating cookies, cakes, and peanut M&M's, you've vowed this season to
be back with greater determination and die-hard enthusiasm, right? Are you ready for the season? It is time to get
back to serious training.
Maybe you did not achieve all you set out to do last year? Ask yourself, did you go all out? What about your
training, and diet? Did you go 100%? Are you going to workout all summer long?
We all have choices in life. You can either admit defeat and never compete again or pick yourself up, dust
yourself off, swallow your pride, and do it again. Watching basketball up close on the court I understand why
those players view playing basketball with playing the game of life. You get knocked down, get up and do it again,
but harder and better. To achieve and believe, whether your goals are orientated towards basketball or some
other sports related competition, your career or your personal life, nothing quite works like P.D.S.M. (persistence,
determination, self-belief, and motivation).
PERSISTENCE
Persistence is what separates the winner from the quitter. Being persistent will make you stronger then any iron
pumping exercise could. Stronger willed that is, or in my words 'stubborn.' If first you don't succeed… Try, try
again! That's what being persistent is all about. If it takes you three tries to win the Nationals then that's what it
takes. Have a little tenacity in your day-to-day actions.
DETERMINATION
Determination is the defining factor of being persistent. Resolve! What do I mean by that? Well, having
determination in your basketball goals only confirms a firm intention, or a firmness of purpose. You should have
resolve in your purpose to become a champion! If you break down the word determination you come up with
'determined' which means having ones mind made up. So, have a firm purpose of mind, and get into the gym with
determination to over come the workouts that you must endure.
SELF-BELIEF
No I don't mean be self centered or cocky. No, but, more of a belief that you can do certain things. A belief in one
self to accomplish goals, too accomplish the things you set out to do in life. Remember that there is always
someone bigger or better, but that doesn't mean you cannot believe in the person you are and your abilities.
MOTIVATION
You can still get everything done, and still not accomplish your goals. But, what did you learn? You just received a
tremendous amount of knowledge for the next competition. Defeat brings knowledge more so than victory. So,
outline your goals for the upcoming season, especially if you haven't done that yet. Write them down on a piece of
paper in ink. There are short-term goals and long-term goals. Short-term goals can be as little as a week, and up
to 3 months, unless you're like some people who look at short-term goals as one year at a time. Long-term goals
are usually 6 month and up to a year. Now, write down your goals that you want to accomplish.
Monday Chest + Shoulders + Triceps Heavy to Light Sets Incline Dumbbell Press Bench Press Dumbbell Flyes Reps 4 4,8,12,16 4 4,8,12,16 3 10,10,10 Super Sets Seated Barbell Press Front Dumbbell Raises Lateral Dumbbell Raises Triceps Dip Dumbbell Triceps Extension 3
3 3
4 3 12,12,12 12,12,12 12,12,12 4,8,10,12 10,10,10 Tuesday Back + Biceps Super Sets Sets 4
4 3 3 2 Reps 8,8,10,12
8,8,10,12 10,10,10 10,10,12 21,21 Decline Bench Dumbbell Bench Press Incline Bench Press Shoulder Shrugs Triceps Rope Extension 4
4 4
2 3 Reps 4,8,10,12
4,8,10,12 4,8,10,12
15,15 10,10,10 Dumbbell Front Raise Dumbbell Lateral Raise 3 10,10,10
3 10,10,10 Lat Pull Downs Dumbbell Curls Dumbbell Rows Straight Leg Dead‐Lifts E‐Z Bar Curls Thursday Chest + Shoulders + Triceps Heavy to Light Sets Super Sets Friday Legs + Biceps Heavy to Light Sets Reps 4,8,12,16 10 per side 8,8,12 12,12,12,12 Squats Lunges Leg Curls Calve Raises 4 3 3 4 E‐Z Bar Curls Dumbbell Hammer Curls 3 10,10,10 3 10,10,10 Super Sets TRAINING SPLIT DAY BODY PART SUN REST MON CHSEST+SHOULDERS+TRICEPS TUE BACK+BICEPS WED NONE THURS CHEST+SHOULDERS+TRICEPS CARDIO
ABS 30 MIN YES Box, Dots and
Ladder Drills
55’s 30 MIN YES Box, Dots and
Ladder Drills
55's FRI LEGS+BICEPS 30 MIN 55’s SAT NONE 30 MIN YES Abdominal Workout ABS SETS REPS REVERSE – Reverse Crunch or Bicycle Maneuver 3 12-15
OBLIQUE –Side Cross or Crossover Crunches 3 Count of 20
DECLINE – Superman’s or Captain’s Chair 3 15 per side
FLOOR – Plank or Basic Crunch 3 12-15
Missouri Valley College
Women’s Basketball
Individual Player/Position Workouts
You are a basketball player in an elite basketball program. You have been
selected to play in this program because you are a good player, i.e., you are more
accomplished than most of the players. It is important for you to understand that in
order for you to remain at the top, you must continue to improve. The girls that you will
be facing are working hard to be a better player than you. If you are not improving,
they are gaining on you.
You each have a great deal of room to improve your game. You cannot get
by on being the biggest, fastest, or strongest. You must work on the skills necessary to
play at the highest level. Be a starter on the Varsity could be your motivation this
summer or you objective to working hard. To accomplish that, you need to practice
the skills that will make you better. We will work on those same skills in practice in the
fall, but we want to see that you have grown over the summer. Since you have the
summer off and will not be here at school, we expect you to spend time on your own
or with a friend/ parent/ sibling to improve.
The following is a series of work-outs that you will do each week. We expect at
least a minimum commitment of 20 minutes per day, four times a week. We hope that
you can do more. Many of you will have summer jobs and will not have the time to do
long basketball work-outs. Select the work-out best suited to your position. You may
select a different workout each day or each week. Do either the #1 work-out or the
#2 workout. Each week you may do 2 #1’s and 2 #2 work-outs, or just 4 #1’s or 4 #2’s.
In other words, you may do any combination of workouts that fit your schedule.
Remember: at least 4 per week. You will each need 2 balls for each of your individual
workouts. Make these workouts count, GO HARD!!
Guard Workouts
Workout #1
1. Stationary Ball handling: figure 8’s dribbling (both hands & each hand separately); side to side
(both hands & single handed); front to back (with each hand); side to side behind the back;
between the legs; behind the back to between the legs. 2 ball drills: alternate; crossovers;
crossover & between legs; crossover & behind back. * Each drill should be done for 1 minute as
fast as you can while maintaining control.
2. Passing Drills: use a left hand dribble (4-5 dribbles at full speed) to a jump stop and throw a left
handed bounce pass to a target. Do 20 times. Do the same, but throw a left handed chest pass
to the target (20 times). Repeat the drill using the right hand.
3. Flip Drill: from the 3 spots (both blocks & right in front of the rim) using only your shooting hand &
good shot form make 20 swishes from each spot. * Step back 2 steps and repeat the drill.
4. 5 Spot Shooting Drill: all shots off the pass (no dribbling). Step into your pass (concentrate on
your footwork- right handed shooters go: left/right into your shot & left handed shooters go
right/left into your shot) catch & release. Shoot 5 shots from each of the 5 spots (baseline, wing
& top – both sides). Step back 2 steps and repeat the drill.
5. Jumpers off screens: Have a partner or pass to yourself. Cut like you are coming off a screen,
step into the pass (inside foot pivot), catch and shoot the jumper. You will cut from elbow to
elbow. Shoot 10 shots from each elbow. Repeat the drill cutting from wing to baseline. Then
repeat on the other side of the court.
6. Free throws: Shoot 10 at a time. Then do 10 pushups or 10 squat jumps (alternate each time).
Shoot 10 more. Keep this going, alternating pushups & jumps until you have shot 50 Free throws.
Workout #2
1. Ball handling Drills: Dribbling on the move. These drills should be done as fast as you can
maintaining control. Crossovers; between the legs; fake crossovers; spins; fake spins; behind the
back; and combos (2 moves back to back ex…behind back immediately to between the legs).
* Each move should be done for 1 min. 2 ball Drills: Use 2 balls, go as fast as you can while
maintaining control. Alternate; zig-zag (don’t switch hands) crossovers; crossover/between legs;
crossover/behind back.
2. Passing Drills – Use a partner or a wall. 20 chest passes as fast as you can. Step back 3 steps &
repeat the drill. Dribble passing drills: Use a right handed dribble (4-5 at full speed) throw a right
handed bounce & hit your target. Do 10 times. Repeat drill but throw a right handed chest pass.
Repeat drill but throw a right handed behind the back pass. Repeat the above using the left
hand.
3. Flip Drill – Same as workout #1
4. Square & Rip Drill: Start at the wing, V-cut & receive pass. Front pivot (inside foot pivot foot) to
square up, rip the ball through LOW! Do 10 on each side of basket. Repeat the drill using a
reverse pivot (outside foot pivot foot) to square up.
5. 5 Spot Shooting Drill – All shots are done off the V-cut(square up) & dribble(2 -3 dribbles & pull-up
jumpers or layups) Shoot 10 shots from each of the 5 spots(2 jumpers & 1 lay-up each direction).
Pay attention to your footwork & pivot foot. Do the drill twice, once using a front pivot & once
using a reverse pivot.
6. Ball handling & Shooting Combo Drill: Start at ½ court, dribble at full speed toward an elbow. Use
a dribble move(crossovers, spins etc..) and take a jumper at the elbow. Go hard for 2 minutes.
Repeat the drill from each of the wings(start at the sideline)
7. Free throw: Same drill as in workout #1.
Post Workouts
Workout #1
1. Stationary Ball handling: figure 8’s dribbling (both hands & each hand separately); side to side(both
hands & single handed); front to back(with each hand); side to side behind the back; between
the legs; behind the back to between the legs. 2 ball drills: alternate; crossovers; crossover &
between legs; crossover & behind back. * each drill should be done for 1 minute as fast as you can
while maintaining control.
2. Mikan Drill: Regular mikans, Reverse mikans, and widened out mikans. Do each for 1 minute at
game speed.
3. Tap Drill: Jump and tap the ball against the backboard for 30 seconds. First 30 seconds use both
hands, next 30 seconds use your left hand, and last 30 seconds use your right hand. End each 30
second period with a tapped in basket. Repeat this drill a second time.
4. Low Post moves: Make 10 of each of the following moves
1. Drop step using the dribble- 10 makes baseline, 10 middle.
2. Drop step without using dribble- 10 makes baseline, 10 middle
3. Turn around jumper- 10 makes baseline, 10 middle
4. Up and Under- 10 makes baseline, 10 middle
5. Free throws: Shoot 10 then do 10 pushups or squat jumps (alternate each time). Shoot 10
more. Keep this up until you have shot 50 free throws.
6. Backboard Touches (Wall Touches): Jump as high as you can touching the backboard or net with
both hands for 30 seconds. Do this drill twice.
Workout #2
1. Ball handling Drills – Dribbling on the move. These drills should be done as fast as you can
maintaining control. Crossovers; between the legs; fake crossovers; spins; fake spins; behind the
back and combos (two moves back to back ex…behind back immediately between legs). *Each
move should be done for 1 minute. 2 ball Drills: Use 2 balls, go as fast as you can maintaining
control. Alternate; zig-zag(don’t switch hands); crossovers; crossover/ between legs;
crossover/behind back.
2. Block to Block Drill: Place a ball on each block. (You need a rebounder for this one) move
from block to block picking up the ball and making a layup. Do this as fast as you can for 1 minute.
Do this drill twice.
3. X out Drill: Layups from the elbows. Do this as fast as you can. Drive from the elbow and
make a layup, dribble out to the other elbow and do the same. Keep this going for 1 minute.
Do this as fast as you can. Do this drill twice.
4. High Post Shots
1. Elbow Jumpers - 10 makes from Right; 10 from Left
2. Fake the Jumper Drive - 10 makes from Right; 10 from Left
3. Fake Drive, Step Back Shot - 10 makes from Right; 10 from Left
5. Freethrows: Same as Post Workout #1
6. Backboard Touches – Same as Post Workout #1
Excellence or Success is only attained through Hard Work.
Commitment knows no off-season.
By: Carlton Fisk (Former Catcher Chicago White Sox)