Macalester Men's Basketball Cycle 3 Week 9 July 4th Day 1 Day 2 ...
Macalester Men's Basketball Cycle 3 Week 9 July 4th Day 1
NONE July 4th Weekend
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill T Drill
Plyos
Plyos
1 x 10 e.l. x6
Low Hurdle Hops Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
1 x 10 e.l. x 2 each way x 2 each way x 2 each way
3x4 3x4 3x6 3 x 10
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible. When you land sprint back to free throw line. Cut on the free throw line back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
4 x 8 reps
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints
x6 x4 x4 x4
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
Rest = 5:1 between reps
Macalester Men's Basketball Cycle 3 Week 10 July 11th Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 10 e.l. Partner 5 change of direction 2 x 5 movements each way 4 Cone Partner Reaction 2 x 5 movements each 2 x 5 way e.w. Partner 5 cone reaction 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill T Drill
Plyos
Plyos
1 x 10 e.l. x6
1 x 10 e.l. x 2 each way x 2 each way x 2 each way
*If you do not have a partner perform the T Drill, 5 cone, and Pro Agility
Plyos
Low Hurdle Hops
(30 sec. rest between sets)
Resistance Jumps(use DB's or bands) Vertical Jumps Broad Jumps Split or Scissor Jump
4x3 4x3 3x3 3 x 3 each leg
Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible.
Conditioning 11's
When you land sprint back to free throw line. Cut on the free throw line
x 16
back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
- sprint length of basketball court and back in 11 sec.
5 x 8 reps
- remainder of the 30 sec.(19 sec.) is spent jogging to half
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints Rest = 5:1 between reps
x6 x5 x5 x4
3x4 3x4 4x3 3 x 10
Macalester Men's Basketball Cycle 3 Week 11 July 18th Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 10 e.l. Partner 5 change of direction 2 x 5 movements each way 4 Cone Partner Reaction 2 x 5 movements each 2 x 5 way e.w. Partner 5 cone reaction 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill T Drill
Plyos
Plyos
1 x 10 e.l. x6
1 x 10 e.l. x 2 each way x 2 each way x 2 each way
*If you do not have a partner perform the T Drill, 5 cone, and Pro Agility
Plyos
Low Hurdle Hops
(30 sec. rest between sets)
Resistance Jumps(use DB's or bands) Vertical Jumps Broad Jumps Split or Scissor Jump
4x3 4x3 3x3 3 x 3 each leg
Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
3x4 3x4 4x3 3 x 10
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible.
Conditioning 11's
When you land sprint back to free throw line. Cut on the free throw line
x 18
back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
- sprint length of basketball court and back in 11 sec.
6 x 8 reps
- remainder of the 30 sec.(19 sec.) is spent jogging to half
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints
x6 x6 x5 x5
5:1 between reps
court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
Macalester Men's Basketball
Unload Week
Cycle 3 Week 12 July 25th Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 10 e.l. Partner 5 change of direction 2 x 5 movements each way 4 Cone Partner Reaction 2 x 5 movements each 2 x 5 way e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
1 x 10 e.l. x6
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill
1 x 10 e.l. x 2 each way x 2 each way
*If you do not have a partner perform the T Drill, 5 cone, and Pro Agility
Plyos Plyos
Resistance Jumps(use DB's or bands) Vertical Jumps Broad Jumps Split or Scissor Jump
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3x3 3x3 2x3 2 x 3 each leg
Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible.
Conditioning 11's
When you land sprint back to free throw line. Cut on the free throw line
x 15
back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
- sprint length of basketball court and back in 11 sec.
3x8
- remainder of the 30 sec.(19 sec.) is spent jogging to half
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints 5:1 between reps
x5 x4 x4 x4
2x4 2x4 3x3 2 x 10
NONE July 4th Weekend
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill T Drill
Plyos
Plyos
1 x 10 e.l. x6
Low Hurdle Hops Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
1 x 10 e.l. x 2 each way x 2 each way x 2 each way
3x4 3x4 3x6 3 x 10
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible. When you land sprint back to free throw line. Cut on the free throw line back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
4 x 8 reps
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints
x6 x4 x4 x4
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
Rest = 5:1 between reps
Macalester Men's Basketball Cycle 3 Week 10 July 11th Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 10 e.l. Partner 5 change of direction 2 x 5 movements each way 4 Cone Partner Reaction 2 x 5 movements each 2 x 5 way e.w. Partner 5 cone reaction 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill T Drill
Plyos
Plyos
1 x 10 e.l. x6
1 x 10 e.l. x 2 each way x 2 each way x 2 each way
*If you do not have a partner perform the T Drill, 5 cone, and Pro Agility
Plyos
Low Hurdle Hops
(30 sec. rest between sets)
Resistance Jumps(use DB's or bands) Vertical Jumps Broad Jumps Split or Scissor Jump
4x3 4x3 3x3 3 x 3 each leg
Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible.
Conditioning 11's
When you land sprint back to free throw line. Cut on the free throw line
x 16
back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
- sprint length of basketball court and back in 11 sec.
5 x 8 reps
- remainder of the 30 sec.(19 sec.) is spent jogging to half
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints Rest = 5:1 between reps
x6 x5 x5 x4
3x4 3x4 4x3 3 x 10
Macalester Men's Basketball Cycle 3 Week 11 July 18th Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 10 e.l. Partner 5 change of direction 2 x 5 movements each way 4 Cone Partner Reaction 2 x 5 movements each 2 x 5 way e.w. Partner 5 cone reaction 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill T Drill
Plyos
Plyos
1 x 10 e.l. x6
1 x 10 e.l. x 2 each way x 2 each way x 2 each way
*If you do not have a partner perform the T Drill, 5 cone, and Pro Agility
Plyos
Low Hurdle Hops
(30 sec. rest between sets)
Resistance Jumps(use DB's or bands) Vertical Jumps Broad Jumps Split or Scissor Jump
4x3 4x3 3x3 3 x 3 each leg
Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
3x4 3x4 4x3 3 x 10
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible.
Conditioning 11's
When you land sprint back to free throw line. Cut on the free throw line
x 18
back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
- sprint length of basketball court and back in 11 sec.
6 x 8 reps
- remainder of the 30 sec.(19 sec.) is spent jogging to half
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints
x6 x6 x5 x5
5:1 between reps
court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
Macalester Men's Basketball
Unload Week
Cycle 3 Week 12 July 25th Day 1
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 10 e.l. Partner 5 change of direction 2 x 5 movements each way 4 Cone Partner Reaction 2 x 5 movements each 2 x 5 way e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Zig Zag Court Shuffle
1 x 10 e.l. x6
- Defensive shuffle from baseline Corner to near free throw elbow to half court out of bounds then to opp. Free throw elbow, and finish on opp. Baseline corner
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5 Cone Drill (sprint out, shuffle back) L Drill
1 x 10 e.l. x 2 each way x 2 each way
*If you do not have a partner perform the T Drill, 5 cone, and Pro Agility
Plyos Plyos
Resistance Jumps(use DB's or bands) Vertical Jumps Broad Jumps Split or Scissor Jump
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3x3 3x3 2x3 2 x 3 each leg
Double Leg Forward Single Leg forward Hops
Single Leg Lateral Hops 3 Hurdle Continuous Lateral Hurdle Hops
3 x 8 hurdles 2 x 8 hurdles each leg 2 x 8 each leg 3 x 10 sec.
Box Drop (increase height) Drop Jumps Continuous S.L. Forward Jumps Forward Tuck Jumps
Conditioning Agility Sprints With Vertical Jumps - sprint from free throw line to backboard, as you approach backboard jump off of inside foot(like a layup) and jump as high as possible.
Conditioning 11's
When you land sprint back to free throw line. Cut on the free throw line
x 15
back towards the hoop and repeat for the desired reps. Alternate the leg you jump off.
- sprint length of basketball court and back in 11 sec.
3x8
- remainder of the 30 sec.(19 sec.) is spent jogging to half
2:1 rest between sets(rest twice as long as it took you to do the 6 reps)
court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
Conditioning 10 yd sprints 20 yd sprints 30 yd sprints 40 yd sprints 5:1 between reps
x5 x4 x4 x4
2x4 2x4 3x3 2 x 10
