Macalester Basketball
Cycle 2 June 13th - July 8th
Week 5 June 13th
Day 1
Day 2
Day 3
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
Continuous Lateral Bounds
2 x 6 each leg
Sprint with Lateral Bound
x 6 each leg
Shuffle with Lateral Bound
x 6 each leg
pro agility(shuffle, sprint, shuffle) x 3 each way
T Drill(option 1)
x 2 each way
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Plyos (all holds are 5 sec.)
Continuous S.L. Vertical Jumps 2 x 6 each leg
Forward Single Leg Jumps
2 x 6 each leg
Lateral Single Leg Jumps
2 x 6 each leg
Standing Triple Jumps
2 x 3 each leg leading
Forward Tuck Jumps
3 x 10
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
Continuous Lateral Bounds
2 x 6 each leg
Sprint with Lateral Bound
x 6 each leg
Shuffle with Lateral Bound
x 6 each leg
5 Cone Agility(sprint, shuffle)
x 3 each way
Zig Zags(sprint, Shuffle)
x 2 each way
Footwork
Plyos
(30 sec. rest between sets)
Standing S.L. Broad Jump
S.L. Vertical Jumps
Box Jumps
Split Jumps
2 x 6 each leg
2 x 6 each leg
3x6
3x6
Jump Rope
Choose Jump Rope Routine
Conditioning
5,10,15,20 sprint ladder
Box Taps
Box Ski Hops
Rapid Squat Jumps
Continuous Lateral Box Hops
3 x 10 sec.
3 x 10 sec.
3 x 10 sec.
3 x 10 sec.
Conditioning
Agility Sprints With Vertical Jumps
Plyo Circuit
2 x 20 sec. each station
1. Band Squat Jumps
2. Box Jumps
3. Low Hurdle Lateral Jumps
4. Lunge Jumps
5.Dot Mat "Hour Glass"
Conditioning
17's
- sprint from free throw line to backboard, as you approach backboard
2x3
1 to 1 rest between reps, 2 min. between sets
jump off of inside foot(like a layup) and jump as high as possible.
When you land sprint back to free throw line.
5 sets of 6 reps
3 to 1 rest between sets
2 min. rest between sets
x2
Macalester Basketball
Cycle 2 June 13th - July 8th
Week 6 June 20th
Day 1
Day 2
Day 3
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
Continuous Lateral Bounds
2 x 6 each leg
Sprint with Lateral Bound
x 6 each leg
Shuffle with Lateral Bound
x 6 each leg
pro agility(shuffle, sprint, shuffle) x 3 each way
T Drill(option 1)
x 2 each way
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Plyos (all holds are 5 sec.)
Continuous S.L. Vertical Jumps 2 x 6 each leg
Forward Single Leg Jumps
2 x 6 each leg
Lateral Single Leg Jumps
2 x 6 each leg
Standing Triple Jumps
2 x 3 each leg leading
Forward Tuck Jumps
3 x 10
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
Continuous Lateral Bounds
2 x 6 each leg
Sprint with Lateral Bound
x 6 each leg
Shuffle with Lateral Bound
x 6 each leg
5 Cone Agility(sprint, shuffle)
x 3 each way
Zig Zags(sprint, Shuffle)
x 2 each way
Footwork
Plyos
(30 sec. rest between sets)
Standing S.L. Broad Jump
S.L. Vertical Jumps
Box Jumps
Split Jumps
2 x 6 each leg
2 x 6 each leg
3x6
3x6
Jump Rope
Choose Jump Rope Routine
Conditioning
5,10,15,20 sprint ladder
Box Taps
Box Ski Hops
Rapid Squat Jumps
Continuous Lateral Box Hops
3 x 10 sec.
3 x 10 sec.
3 x 10 sec.
3 x 10 sec.
Conditioning
Agility Sprints With Vertical Jumps
Plyo Circuit
3 x 15 sec. each station
1. Band Squat Jumps
2. Box Jumps
3. Low Hurdle Lateral Jumps
4. Lunge Jumps
5.Dot Mat "Hour Glass"
Conditioning
17's
- sprint from free throw line to backboard, as you approach backboard
2x4
1 to 1 rest between reps, 2 min. between sets
jump off of inside foot(like a layup) and jump as high as possible.
When you land sprint back to free throw line.
5 sets of 6 reps
3 to 1 rest between sets
2 min. rest between sets
x2
Macalester Basketball
Cycle 2 June 13th - July 8th
Week 7 June 27th
Day 1
Day 2
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
Continuous Lateral Bounds
2 x 6 each leg
Sprint with Lateral Bound
x 6 each leg
Shuffle with Lateral Bound
x 6 each leg
pro agility(shuffle, sprint, Carioca) x 3 each way
T Drill(option 3)
x 2 each way
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Plyos (all holds are 5 sec.)
Continuous S.L. Vertical Jumps 2 x 6 each leg
Forward Single Leg Jumps
2 x 6 each leg
Lateral Single Leg Jumps
2 x 6 each leg
Standing Triple Jumps
2 x 3 each leg leading
Forward Tuck Jumps
3 x 10
Day 3
Footwork
Plyos
(30 sec. rest between sets)
Standing S.L. Broad Jump
S.L. Vertical Jumps
Box Jumps
Split Jumps
2 x 6 each leg
2 x 6 each leg
3x6
3x6
Jump Rope
Choose Jump Rope Routine
Conditioning
5,10,15,20 sprint ladder
Box Taps
Box Ski Hops
Rapid Squat Jumps
Continuous Lateral Box Hops
3 x 12 sec.
3 x 12 sec.
3 x 12 sec.
3 x 12 sec.
Conditioning
Agility Sprints With Vertical Jumps
- sprint from free throw line to backboard, as you approach backboard
2x5
1 to 1 rest between reps, 2 min. between sets
jump off of inside foot(like a layup) and jump as high as possible.
When you land sprint back to free throw line.
5 sets of 7 reps
3 to 1 rest between sets
NONE
Macalester Basketball
Cycle 2 June 13th - July 8th
Week 8 July 4th
Day 1
NONE
Day 2
Day 3
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Plyos (all holds are 5 sec.)
Continuous S.L. Vertical Jumps 2 x 6 each leg
Forward Single Leg Jumps
2 x 6 each leg
Lateral Single Leg Jumps
2 x 6 each leg
Standing Triple Jumps
2 x 3 each leg leading
Forward Tuck Jumps
3 x 10
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
Continuous Lateral Bounds
2 x 6 each leg
Sprint with Lateral Bound
x 6 each leg
Shuffle with Lateral Bound
x 6 each leg
5 Cone Agility(sprint, shuffle)
x 3 each way
Zig Zags(sprint, Shuffle)
x 2 each way
Footwork
Box Taps
Box Ski Hops
Rapid Squat Jumps
Continuous Lateral Box Hops
3 x 12 sec.
3 x 12 sec.
3 x 12 sec.
3 x 12 sec.
Conditioning
Agility Sprints With Vertical Jumps
Plyo Circuit
3 x 15 sec. each station
1. Band Squat Jumps
2. Box Jumps
3. Low Hurdle Lateral Jumps
4. Lunge Jumps
5.Dot Mat "Hour Glass"
Conditioning
17's
- sprint from free throw line to backboard, as you approach backboard
jump off of inside foot(like a layup) and jump as high as possible.
When you land sprint back to free throw line.
5 sets of 7 reps
3 to 1 rest between sets
90 sec. rest
x2