Rosemount Girls
Basketball Off-Court
Workout Book
“Pride, Integrity, and Discipline!”
All Workouts Created by Bryan Schnettler
Head Boys Basketball Coach
Rosemount High School
Example of Possible Rosemount Girls Basketball
Weekly Workout Routine
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
ConditioningSpeed Program
Strength
Program
Plyometric
Workout
ConditioningSpeed Program
Strength
Program
Plyometric
Workout
ConditioningSpeed Program
Strength
Program
Saturday
Ingredients for Success:
*Passion
*Talent
*Hard Work
*Timing
Contact Information:
*Chris Orr (Head Coach)
-Email: [email protected] or [email protected]
-Phone #: 651-270-4507
“A winner is someone who recognizes his God-given talents, works his tail off to
develop them into skills, and uses these skills to accomplish his goals.”
-Larry Bird
Rosemount Girls Basketball Conditioning-Speed
Program
This is an example of a basic 3-day a week, 6 week long, conditioning/speed program. If you are looking for a
more advanced program or demonstrations of the exercises contact us and we would be happy to help. Make
sure to drink enough water before, during, and after exercising. Each workout should be about 15 minutes long.
Week 1:
Day 1
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
12X30 yard sprints (jog back)
Cool down: Jog .25 mile/ Stretch
Day 2
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
1 mile run
Cool down: Stretch
Day 3
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
3X40 Yard Shuttle
Cool down: Jog .25 mile/ Stretch
Day 2
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
1.25 mile run
Cool down: Stretch
Day 3
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
4X40 Yard Shuttle
Cool down: Jog .25 mile/Stretch
Day 2
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
1.5 mile run
Cool down: Stretch
Day 3
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
5X40 Yard Shuttle
Cool down: Jog .25 mile/Stretch
Day 2
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
1.75 mile run
Cool down: Stretch
Day 3
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
6X40 Yard Shuttle
Cool down: Jog .25 mile/Stretch
Day 2
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
2 mile run
Cool down: Stretch
Day 3
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
7X40 Yard Shuttle
Cool down: Jog .25 mile/Stretch
Day 2
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
2 mile run
Cool down: Stretch
Day 3
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
8X40 Yard Shuttle
Cool down: Jog .25 mile/Stretch
Week 2:
Day 1
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
12X30 yard sprints (jog back)
Cool down: Jog .25 mile/Stretch
Week 3:
Day 1
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
12X40 yard sprints (jog back)
Cool down: Jog .25 mile/Stretch
Week 4:
Day 1
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
12X40 yard sprints (jog back)
Cool down: Jog .25 mile/Stretch
Week 5:
Day 1
Warm up: Jog .25 mile/ Jump rope
(250 jumps)
12X50 yard sprints (jog back)
Cool down: Jog .25 mile/Stretch
Week 6:
Day 1
Warm up: Jog .25 mile/ Line drill
routine (look at plyo demo sheet)
12X50 yard sprints (jog back)
Cool down: Jog .25 mile/Stretch
Key:
*10X25: 10 sprints of 25 yards
*Jog back: Jog back to starting line after you finish your sprint
*40 Yard Shuttle: 10 Back, 20 Back, 30 Back, 40 Back (Similar to a killer)
Rosemount Girls Basketball Plyometric Program
This is an example of a basic 2-day a week, 6 week long, plyometric training program, if you are looking for a
more advanced program or demonstrations of the exercises contact us and we would be happy to help. Look at
the descriptions of the exercises on the next page to see how to properly perform each exercise. Make sure to
always perform these exercises on a forgiving surface, properly warm-up, and allow for adequate recovery time
between sets. Feel free to change the amount of sets and reps you complete for the exercises. Workouts should
last about 30-45 minutes.
Week 1:
Warm-up: Jog 200 Yards / Line drill routine (look at plyo
demo sheet)
5 yard shuffle (1x12touches)
Straight leg jumps (2x12)
Squat jumps (2x8)
Lunge jumps (2x8)
Step up jumps (1x14)
Quick step ups (1x20 each leg)
Side hops over cone (2x10)
Cool down: Jog 200 Yards / Stretch
Week 2:
Warm-up: Jog 200 Yards / Jump rope (200 jumps)
Week 3:
Warm-up: Jog 200 Yards / Line drill routine (look at plyo
demo sheet)
5 Yard Shuffle (2x10 touches)
Straight leg jumps (2x16)
Squat Jumps (2x10)
Lunge Jumps (2x10)
Step up jumps (2x10)
Quick step ups (1x22 each leg)
One leg jumps for distance (1x10 each leg)
Cool down: Jog 200 Yards / Stretch
Week 4:
Warm-up: Jog 200 Yards / Jump rope (200 jumps)
Week 5:
Warm-up: Jog 200 Yards / Line drill routine (look at plyo
demo sheet)
5 yard shuffle (2x14 touches)
Straight leg jumps (2x20)
Squat Jumps (2x12)
Lunge Jumps (2x12)
Step up jumps (2x14)
Quick step ups (1x24 each leg)
Side hops over cone (2x16)
Cool down: Jog 200 Yards / Stretch
Week 6:
Warm-up: Jog 200 Yards / 200 Jumps
5 yard shuffle (2x8 touches)
Straight leg jumps (2x14)
Squat jumps (2x10)
Lunge jumps (2x10)
Step up jumps (1x16)
Quick step ups (1x20 each leg)
Side hops over cone (2x12)
Cool down: Jog 200 Yards / Stretch
5 yard shuffle (2x12 touches)
Straight leg jumps (2x18)
Squat Jumps (2x12)
Lunge Jumps (2x12)
Step up jumps (2x12)
Quick step ups (1x22 each leg)
Side hops over cone (2x14)
Cool down: Jog 200 Yards / Stretch
5 Yard Shuffle (2x16 touches)
Straight leg jumps (2x22)
Squat Jumps (2x14)
Lunge Jumps (2x14)
Step up jumps (2x16)
Quick step ups (1x26 each leg)
One leg jumps for distance (2x8 each leg)
Cool down: Jog 200 Yards / Stretch
Rosemount Girls Basketball Plyometric Exercise
Descriptions
*5 yard shuffle: Get in a defensive stance and shuffle as quickly as you can 5 yards, then touch the
line and shuffle back to the start as quickly as you can (stay low and keep feet apart).
*Straight Leg Jumps: Stand with your feet shoulder width apart and your arms pointed up to the sky
straight above your head. Jump up as high as you can while barely bending your knees.
*Squat Jumps: Stand with your feet shoulder width apart and get down in a squat with your knees at a 90
degree angle. Jump up as high as you can and then land back in the squat (jump as quickly as possible and
drive your arms up to the sky while jumping).
*Lunge Jumps: Start in a lunge with one foot a comfortable distance in front of the other. Jump as high as
you can and switch which leg is your lead leg while you are in the air (jump up as quickly as you can and make
sure to use your arms when jumping).
*Step up Jumps: Find a step or a bow that is no more then 2 feet high. Put one foot on the step with the other
foot being on the ground. Jump up as high as you can off of the foot that is on the chair and switch which leg is
on the step while you are in the air.
*Quick Step ups: Find a step or a box that no more then a foot high. Start with both feet on the ground and as
quickly as you can step up onto the step with you lead foot, once your lead foot has touched the step quickly
bring your other foot up to touch the step (you are not jumping in this exercise, you are simply touching the step
as quickly as you can).
*Side Hops Over Cone: Find a cone or a chair that is a foot high. Hop over the cone as quickly as possible
with both feet landing on the other side of the cone and then repeat.
*Lane Shuffles: Put 2 cones 5 yards apart. Start in a defensive stance and as quickly as you can shuffle from
one cone to the other. Keep your feet apart; head up, point your lead toe, and stay level (Don’t bounce).
*One Leg Jumps: Start on your right leg and jump as far and high as you can for the specified amount of
jumps and then switch to your left leg on the way back.
*Line Drills: Find a line on the gym floor or draw it in chalk. Hop back and forth over that line either side to
side or front to back. Mix up hoping on both feet, left foot, and right foot. Go for 2-3 Minutes.
*Dot Drills: Make a mark on the ground in chalk at five different places, making it look like the number 5 on a
dice. Hop as quickly as you can from dot to dot in a variety of different patterns. Mix up hoping on both feet,
left foot, and right foot. Go for 2-3 Minutes.
Rosemount Girls Basketball Strength Program
This is an example of a basic 3-day a week, 6 week long, Strength training program, if you are looking for a
more advanced program or demonstrations of the exercises contact us and we would be happy to help. If you
have questions about any of the lifts feel free to contact us. Make sure to always have a spotter when doing
heavy lifting, properly warm-up, and allow for adequate recovery time between sets. Feel free to change the
amount of sets and reps you complete for the exercises. Workouts should last about 30-45 minutes.
Week 1:
Day 1
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 8) (11/12: 3 x 6)
Hang Clean (9/10: 3 x 6) (11/12: 3
x 5)
Back Squat (9/10: 3 x 8) (11/12: 3
x 6)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Day 2
Warm up: Break a sweat doing
something
Military Press (3 x 6)
Jump Shrugs (3 x 6)
Step ups (2 x 12 w/ Weight)
Dips (2 x AMAP)
Inverted Row (2 x AMAP)
Core: 5 Minutes
Day 3
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 6) (11/12: 3 x 4)
Hang Clean (9/10: 3 x 8) (11/12: 3 x
6)
Back Squat (9/10: 3 x 6) (11/12: 3 x
4)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Week 2:
Day 1
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 6) (11/12: 3 x 6)
Hang Clean (9/10: 3 x 6) (11/12: 3
x 6)
Back Squat (9/10: 3 x 8) (11/12: 3
x 6)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Day 2
Warm up: Break a sweat doing
something
Military Press (3 x 6)
Jump Shrugs (3 x 8)
Step ups (2 x 12 w/ Weight)
Dips (2 x AMAP)
Inverted Row (2 x AMAP)
Core: 5 Minutes
Day 3
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 8) (11/12: 3 x 4)
Hang Clean (9/10: 3 x 8) (11/12: 3 x
4)
Back Squat (9/10: 3 x 6) (11/12: 3 x
4)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Week 3:
Day 1
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 8) (11/12: 3 x 8)
Hang Clean (9/10: 3 x 6) (11/12: 3
x 5)
Back Squat (9/10: 3 x 8) (11/12: 3
x 8)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Day 2
Warm up: Break a sweat doing
something
Military Press (3 x 8)
Jump Shrugs (3 x 8)
Step ups (2 x 12 w/ Weight)
Dips (2 x AMAP)
Inverted Row (2 x AMAP)
Core: 5 Minutes
Day 3
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 6) (11/12: 3 x 4)
Hang Clean (9/10: 3 x 8) (11/12: 3 x
6)
Back Squat (9/10: 3 x 6) (11/12: 3 x
6)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Week 4:
Day 1
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 8) (11/12: 3 x 4)
Hang Clean (9/10: 3 x 6) (11/12: 3
x 6)
Back Squat (9/10: 3 x 8) (11/12: 3
x 6)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Day 2
Warm up: Break a sweat doing
something
Military Press (3 x 7)
Jump Shrugs (3 x 10)
Step ups (2 x 12 w/ Weight)
Dips (2 x AMAP)
Inverted Row (2 x AMAP)
Core: 5 Minutes
Day 3
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 6) (11/12: 3 x 6)
Hang Clean (9/10: 3 x 8) (11/12: 3 x
6)
Back Squat (9/10: 3 x 6) (11/12: 3 x
4)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Week 5:
Day 1
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 8) (11/12: 3 x 6)
Hang Clean (9/10: 3 x 8) (11/12: 3
x 4)
Back Squat (9/10: 3 x 8) (11/12: 3
x 6)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Day 2
Warm up: Break a sweat doing
something
Military Press (3 x 6)
Jump Shrugs (3 x 10)
Step ups (2 x 12 w/ Weight)
Dips (2 x AMAP)
Inverted Row (2 x AMAP)
Core: 5 Minutes
Day 3
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 6) (11/12: 3 x 5)
Hang Clean (9/10: 3 x 8) (11/12: 3 x
6)
Back Squat (9/10: 3 x 6) (11/12: 3 x
4)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Week 6:
Day 1
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 8) (11/12: 3 x 8)
Hang Clean (9/10: 3 x 6) (11/12: 3
x 6)
Back Squat (9/10: 3 x 8) (11/12: 3
x 6)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes
Day 2
Warm up: Break a sweat doing
something
Military Press (3 x 6)
Jump Shrugs (3 x 10)
Step ups (2 x 12 w/ Weight)
Dips (2 x AMAP)
Inverted Row (2 x AMAP)
Core: 5 Minutes
Day 3
Warm up: Break a sweat doing
something
Bench (9/10: 3 x 6) (11/12: 3 x 4)
Hang Clean (9/10: 3 x 8) (11/12: 3 x
4)
Back Squat (9/10: 3 x 6) (11/12: 3 x
4)
Shoulder Raises (2 x 10)
Pull-ups (2 x AMAP)
Core: 5 Minutes