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Basketball Off-Season Workout: Month # 5
Offseason workouts can be tough and ultimately most fail if there is a lack of variation. The Edge Flow Analytics custom workout program is designed so that you can achieve your goals for the upcoming season- so workout comparisons or sharing workouts with other athletes is discouraged. Some of these activities may be routine and others will be difficult. In all of these activities it is better to fail correctly than to finish the workout without fatigue because you have not completed the movements correctly. The idea of fail quickly is wildly important over the coming months. Speed and intensity will arrive after the second week and you are more comfortable with the workouts. In total there are 20 drills per workout Month. ***Please use your iWatch to record your workouts, we will be using this data at a later date***
Looking forward to Month #5 we will be introducing exercise bands in the Agility and Strength portions and as the weather brightens up there will be cardio. In Month #6 if the terrain is dry enough all cardio will be completed on grass or turf surfaces (trail running is also appropriate)
Monday: Strength and Agility
Wednesday: Dribble Focus
Thursday: Agility
Saturday:Strength
Sunday: Strength
You can make variations to the above but my preference is to have 3 hard strength workouts from Saturday to Monday to push the body in the offseason. We are not lifting for mass, we are lifting for explosive strength. Details on how to calculate the appropriate lifting weight are below. With other workouts it is strongly recommended to have rest days. In these workouts we are looking to arrive in late September / Early October fully ready to be explosive on the basketball court
Strength Training
Sets: 3 sets per exercise
Reps: 12- 15 reps
Rest: maximum 30 seconds rest
Attempt max weight safely and without strain. It is more important to be close to the max and not strain. For Basketball weight training we want to be underweight with proper and precise movements. Reduce max weight to 70% of the total. This will be your weight for the next 4-6 weeks. Adjustments will be made as we go.
Upper Body Workout No. 1
Chest fly- lay on bench press station, elbows never dip below bench, pause ½ second at the lowest height, pause at the top height - do not clang weights together
Bench press
Pull-ups
Push-ups
Shoulder press / military press
Tricep extension
Bicep curl
Hammer curl
Agility Training
Here are some drills that will help improve agility, quickness and reaction time.
Drills: Perform all drills
Time: Perform each drill for 60 seconds
Reps: Perform 5 reps for each drill
Rest: Rest 60 seconds between drills
Lateral Cone Weave: Set up a series of cones in a straight line about 4 feet apart. Start at the first cone, facing sideways. Shuffle laterally between each cone, weaving in and out, maintaining a low stance. Once you reach the end, turn around and repeat in the opposite direction.
T-Drill: Arrange four cones in a T-shape, with one cone at the center and three cones 4 feet away from it, forming a triangle. Start at the base of the T, sprint to the center cone, side-shuffle to the left cone, sprint diagonally to the right cone, and then side-shuffle back to the center. Finish by backpedaling to the starting point.
Zigzag Sprint: Set up a series of cones in a zigzag pattern. Sprint from cone to cone, making sharp cuts at each cone to change direction. Keep your center of gravity low for optimal balance and control.
Jump Rope Crossovers: Jump rope at a steady pace, alternating feet. As you jump, cross your arms in front of your body to create a challenging agility workout.
Dribble Focus
Drills: Pick 5 drills each workout
Time: Perform each drill for 60 seconds
Reps: Perform 5 reps for each drill
Rest: Rest 60 seconds between drills
Dribble Hurdles: Set up small hurdles or cones and dribble the ball while jumping over each obstacle. Maintain control of the ball and a defensive stance.
Dribble Lunges: Dribble the ball while performing walking lunges down the court. Keep your head up and maintain a defensive stance.
Dribble Skips: Dribble the ball while skipping down the court, keeping the ball under control and maintaining a defensive stance.
Crossover Hops: Start in a defensive position, perform a crossover, and then hop sideways. Repeat, alternating sides.
One-Legged Dribble: Stand on one leg and dribble the ball with your opposite hand. Maintain balance and control of the ball while switching hands and legs.
Dribble Shuffle: Dribble the ball while shuffling your feet side to side