Basketball SAQ Training
Dynamic Warm-Up 5-10 min 20 yards
Power slides, Carioca, Back pedals turn to jog, High knees, Butt kicks, Power skips.
Line drills: Two feet 30 sec on 30 off, work on foot speed. After you complete all four patterns then go to one foot and repeat the patterns.
Side to side, front to back, crisscross, zigzags
Ladder drills: Two feet quick feet forward and lateral, hop scotch two feet in two feet out of the box, hop scotch alternate landing on Right foot in right foot out then left foot in left foot out, in-in out-out forward and lateral, Stack outs, one foot hops forward and lateral. Advanced athletes can use a basketball for theses drills
Hurdles: Take (6) six inch hurdles, line them up space approx. 1 foot apart enough for adequate landing space.
One foot run through forward one foot between each hurdle, two foot run through forward and lateral two feet between each hurdle, two feet jumps forward, two feet jumps lateral, right/left foot jumps forward and lateral
After you complete above workout go to (6) 12 inch hurdles and repeat drills remember to maintain proper form and technique absorb the landing with the muscles not the joint. Bend your knees and hips when you land keep torso upright. Advanced players can use a weight vest for these drills.
Power slides with med ball pass: Against wall or with a partner. Place two cones approx. 10 yards apart start slides while making two passes to a partner or against a wall. Up and back counts as 1 rep. Try to work for a set time or for reps. Advanced players can use a weight vest or ankle bands. This drill will develop muscular strength, and endurance.
Resistance rubber bands: Place a cone approx. 10 yards away step into band place around hips keep band tight. Sprint out to cone and back to start position. Continue for desired reps .3 sets forward sprints, backpedals and power slides (D-slides) both directions. Advanced players can use basketball for these drills. While going backpedal have a partner pass you a ball as you go out receive the pass as you come in return the pass. While doing power slides make passes to your partner. When going forward work on dribbling like you’re charging up the court. Advanced players use a green band all other players use purple.
Finish each workout with a cool down and stretch.
Posted by: Christopher Sarver, NPTI, NSCA-CPT
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