Guard Specific Workout
time to get guard ready
🏀 Spring Guard Workout – Foot Speed & Agility Focus
✅ Goals:
Quicker first step (blow-by speed)
Tight lateral footwork (on-ball defense, slides)
Elite change of direction (shifty handles, separation)
Endurance for full-court pressure & fast breaks
🔁 Weekly Layout (Guard Focus)
Day 1: Acceleration + Lower Body Power
Day 2: Lateral Quickness + Core + Handle/Footwork
Day 3: Recovery or Light Skill Day
Day 4: Reaction + COD + Plyos
Day 5: Game-Like Guard Skills + Full-Court Conditioning
🔥 Daily Warm-Up (10–15 min)
A-skips, butt kicks, open-hip lunges
Jump rope: 2 sets of 1 min (1-foot hops, scissors)
Mini-band: lateral walks + glute bridges (2x10 each)
Fast-feet ladder (basic in-n-out, icky shuffle, single leg hops)
🧨 DAY 1 – First Step Explosion + Power
1. Wall Drill into Sprint (3-position) – 3x each
2. 10-20-30m Sprints – 3 rounds
3. Sled Push / Resistance Band Sprint – 4x10m
4. Trap Bar Deadlift or Bulgarian Split Squat – 4x6
5. Box Jumps (quick reaction) – 3x5
6. Lateral Bound + Sprint (explode from lateral to linear) – 3x5/side
Finisher: 5x Full-court Push-Pull Dribble Sprints
(Start baseline, dribble out hard, pullback, burst again — to full court)
🌀 DAY 2 – Lateral Agility + Core + Handle
1. Lateral Cone Shuffle (hip low) – 4x15 sec
2. Defensive Slide + Touch (cone or chair) – 5 rounds
3. Mirror Drill (partner or video reaction) – 3x20 sec
4. Towel Plank Slides (core & shoulder stability) – 3x10
5. Dead Bug w/ Stability Ball – 3x10
6. Tight Cone Handle + Escape Pull-Up – 5 sets (2 dribbles + burst)
Handle Drill Focus:
In-n-Out to Hesitation
Split Stance + Jab Step into Speed Dribble
⚡️ DAY 4 – Reaction + Change of Direction (COD) + Plyos
1. Tennis Ball Drop into Sprint – 5/side
2. Reaction Cone Drill (coach point or verbal) – 4x
3. 5-10-5 Shuttle + Spin Move Finish – 4 sets
4. Single-Leg Lateral Bounds + Dribble – 3x10
5. Depth Jump to Crossover Sprint – 3x3
6. Push-Off Acceleration (1-2 step burst) – 5x5m
🔥 DAY 5 – Full-Court Guard Conditioning + Skill Combo
1. Baseline to Baseline Sprint w/ Dribble – 6x
2. Cone Weave + Pull-Up (both hands) – 3 sets
3. Pick & Roll Reaction (coach cues) – 4x
4. Chase + Recover Drill (D closeout, recover) – 5x
5. 17s Drill or 3min Gut Buster (full-court sprint drill)
Bonus Handle Work:
Full-Court Speed Dribble into Controlled Stop
Inside-out to Retreat Dribble into Pull-Up (3x)
🧘♂️ Cool Down (Always)
Walking + breathing
Stretch: hip flexors, groin, calves, hamstrings
Foam roll: glutes, IT bands, quads
📈 Optional Weekly Add-Ons (Guard IQ & Edge)
Film study (20 mins/day): Study elite guards’ footwork, change of pace
Meditation/Focus drills: Improves court awareness and decision-making under pressure