Macalester Men's Basketball
Cycle 3
Week 9 July 9th
Day 1
Dynamic Warm-Up - see website for exercise list and videos
Agility
Pro Agility Partner Reaction 3 movement
4 Cone Partner Reaction
4 Corner Partner Reaction
x 2 each way
x 2 each way
x 2 each way
* If you do not have a partner - pro agility, 5 cone, L Drill
Plyos
(30 sec. rest between sets)
Box Jump onto S.L.(Jump with both legs/ land with 1 leg)
S.L. Vertical Jump(land on both legs)
Weighted Squat Jumps
Split Jumps
Jump Rope
Choose Jump Rope Routine
Conditioning
sprints
- 20 sec. rest between each rep
x8
30yds(length of basketball court)
2 x 3 e.l.
2 x 6 e.l.
3x6
2 x 6 e.l.
Day 2
Day 3
Dynamic Warm-Up - see website for exercise list and videos
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5yd run w/ 180 cut back and 5yd sprint
1 x 3 each leg
5yd run w/ 45 cut back and 5yd sprint
1 x 3 each leg
T Drill(Shuffle the top, sprint everything else)
x 2 each way
Zig Zags( Shuffle Diagnols)
x 2 each way
Plyos
Box Drop into Tuck Jump
3x6
Continuous S.L. Forward Jumps 2 x 6
Forward Tuck Jumps
3 x 10
Continuous 45 Degree Bounds
3 x 6 each leg
Foot Work
Choose Dot Mat Routine
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5 movement partner reaction
x 2 each way
mirror Drill 10 sec.
x 2 each way
Pro Agility Partner Reaction Double Movement
x 2 each way
* If you do not have a partner - pro agility, 5 cone, L Drill
Foot Work
Choose Speed Ladder Routine
If no speed ladder, choose jump rope routine
Conditioning
Basketball Line Drills
* No Dot Mat - repeat hurdles or line hops from cycle 1
- baseline to free throw line, back to baseline. Repeat to
Half court, opposite free throw, opposite baseline
1x4
- rest between sets is 3 times what it takes you to run
Conditioning
17's
x4
width of the basketball court 17 times
Goal is 60 sec. for guards/ 65 sec. for post
2 min. rest between reps
Macalester Men's Basketball
Cycle 3
Week 10 July 16th
Day 1
Dynamic Warm-Up - see website for exercise list and videos
Agility
Pro Agility Partner Reaction 3 movement
4 Cone Partner Reaction
4 Corner Partner Reaction
x 2 each way
x 2 each way
x 2 each way
* If you do not have a partner - pro agility, 5 cone, L Drill
Plyos
(30 sec. rest between sets)
Box Jump onto S.L.(Jump with both legs/ land with 1 leg)
S.L. Vertical Jump(land on both legs)
Weighted Squat Jumps
Split Jumps
Jump Rope
Choose Jump Rope Routine
Conditioning
sprints
- 20 sec. rest between each rep
x9
30yds(length of basketball court)
2 x 3 e.l.
2 x 6 e.l.
3x6
2 x 6 e.l.
Day 2
Day 3
Dynamic Warm-Up - see website for exercise list and videos
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5yd run w/ 180 cut back and 5yd sprint
1 x 3 each leg
5yd run w/ 45 cut back and 5yd sprint
1 x 3 each leg
T Drill(Shuffle the top, sprint everything else)
x 2 each way
Zig Zags( Shuffle Diagnols)
x 2 each way
Plyos
Box Drop into Tuck Jump
3x6
Continuous S.L. Forward Jumps 2 x 6
Forward Tuck Jumps
3 x 10
Continuous 45 Degree Bounds
3 x 6 each leg
Foot Work
Choose Dot Mat Routine
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5 movement partner reaction
x 2 each way
mirror Drill 10 sec.
x 2 each way
Pro Agility Partner Reaction Double Movement
x 2 each way
* No Dot Mat - repeat hurdles or line hops from cycle 1
* If you do not have a partner - pro agility, 5 cone, L Drill
Foot Work
Choose Speed Ladder Routine
If no speed ladder, choose jump rope routine
Conditioning
Basketball Line Drills
- baseline to free throw line, back to baseline. Repeat to
Half court, opposite free throw, opposite baseline
1x5
- rest between sets is 3 times what it takes you to run
Conditioning
17's
x4
width of the basketball court 17 times
Goal is 60 sec. for guards/ 65 sec. for post
2 min. rest between reps
Macalester Men's Basketball
Cycle 3
Week 11 July 23rd
Day 1
Dynamic Warm-Up - see website for exercise list and videos
Agility
Pro Agility Partner Reaction 3 movement
4 Cone Partner Reaction
4 Corner Partner Reaction
x 2 each way
x 2 each way
x 2 each way
* If you do not have a partner - pro agility, 5 cone, L Drill
Plyos
(30 sec. rest between sets)
Box Jump onto S.L.(Jump with both legs/ land with 1 leg)
S.L. Vertical Jump(land on both legs)
Weighted Squat Jumps
Split Jumps
Jump Rope
Choose Jump Rope Routine
Conditioning
sprints
- 20 sec. rest between each rep
x 10
30yds(length of basketball court)
2 x 3 e.l.
2 x 6 e.l.
3x6
2 x 6 e.l.
Day 2
Day 3
Dynamic Warm-Up - see website for exercise list and videos
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5yd run w/ 180 cut back and 5yd sprint
1 x 3 each leg
5yd run w/ 45 cut back and 5yd sprint
1 x 3 each leg
T Drill(Shuffle the top, sprint everything else)
x 2 each way
Zig Zags( Shuffle Diagnols)
x 2 each way
Plyos
Box Drop into Tuck Jump
3x6
Continuous S.L. Forward Jumps 2 x 6
Forward Tuck Jumps
3 x 10
Continuous 45 Degree Bounds
3 x 6 each leg
Foot Work
Choose Dot Mat Routine
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5 movement partner reaction
x 2 each way
mirror Drill 10 sec.
x 2 each way
Pro Agility Partner Reaction Double Movement
x 2 each way
* If you do not have a partner - pro agility, 5 cone, L Drill
Foot Work
Choose Speed Ladder Routine
If no speed ladder, choose jump rope routine
Conditioning
Basketball Line Drills
* No Dot Mat - repeat hurdles or line hops from cycle 1
- baseline to free throw line, back to baseline. Repeat to
Half court, opposite free throw, opposite baseline
1x6
- rest between sets is 3 times what it takes you to run
Conditioning
17's
x4
width of the basketball court 17 times
Goal is 60 sec. for guards/ 65 sec. for post
2 min. rest between reps
Macalester Men's Basketball
Cycle 3
Week 12 July 30th
Day 1
Unload Week
Dynamic Warm-Up - see website for exercise list and videos
Agility
Pro Agility Partner Reaction 3 movement
4 Cone Partner Reaction
4 Corner Partner Reaction
x 2 each way
x 2 each way
x 2 each way
Day 2
Day 3
Dynamic Warm-Up - see website for exercise list and videos
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5yd run w/ 180 cut back and 5yd sprint
1 x 3 each leg
5yd run w/ 45 cut back and 5yd sprint
1 x 3 each leg
Choose Dynamic Warm-Up
Band Abduction Series: Half Moon, 45's, Lateral Steps x 10 each way
Agility
5 movement partner reaction
x 2 each way
mirror Drill 10 sec.
x 2 each way
Pro Agility Partner Reaction Double Movement
x 2 each way
Plyos
Foot Work
* If you do not have a partner - pro agility, 5 cone, L Drill
* If you do not have a partner - pro agility, 5 cone, L Drill
NONE
NONE
Plyos
None
Foot Work
Conditioning
Basketball Line Drills
Choose Dot Mat Routine
* No Dot Mat - repeat hurdles or line hops from cycle 1
- baseline to free throw line, back to baseline. Repeat to
Half court, opposite free throw, opposite baseline
Jump Rope
Choose Jump Rope Routine
Conditioning
sprints
- 20 sec. rest between each rep
x6
30yds(length of basketball court)
1x4
- rest between sets is 3 times what it takes you to run
Conditioning
17's
x2
width of the basketball court 17 times
Goal is 60 sec. for guards/ 65 sec. for post
2 min. rest between reps