Macalester Women's Basketball Cycle 4 Week 13 Aug ...
Macalester Women's Basketball Cycle 4 Week 13 Aug. 3rd 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 3 cone reaction 2 x 5 movements each way mirror drill 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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 Plyos
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3 x 3 e.l. 4x3 3 x 3 e.l.
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
3x4 3x4 4x3 3 x 10
x3 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump Forward Tuck Jumps
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
x 2 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
x 20
- sprint length of basketball court and back in
REST BETWEEN REPS
x 3 each side x 3 each side x 3 each side
10 sec. 15 sec. 20 sec.
13 sec.(post) and 12 sec.(guard)
3 minute rest between rounds
- remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
Macalester Women's Basketball Cycle 4 Week 14 Aug. 10th 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 3 cone reaction 2 x 5 movements each way mirror drill 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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 Plyos
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3 x 3 e.l. 4x3 3 x 3 e.l.
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
- sprint length of basketball court and back in
x 22
Conditioning Shuffle /Sprints
x 2 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
13 sec.(post) and 12 sec.(guard) - remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
3x4 3x4 4x3 3 x 10
x3 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump Forward Tuck Jumps
3 minute rest between rounds
REST BETWEEN REPS
x 4 each side x 4 each side x 4 each side
10 sec. 15 sec. 20 sec.
Macalester Women's Basketball Cycle 4 Week 15 Aug. 17th 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 3 cone reaction 2 x 5 movements each way mirror drill 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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 Plyos
Plyos Low Hurdle Hops
(30 sec. rest between sets)
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
3 x 3 e.l. 4x3 3 x 3 e.l.
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
3x4 3x4 4x3 3 x 10
x4 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump Forward Tuck Jumps
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
x 3 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
x 24
- sprint length of basketball court and back in
REST BETWEEN REPS
x 3 each side x 3 each side x 3 each side
10 sec. 15 sec. 20 sec.
13 sec.(post) and 12 sec.(guard)
3 minute rest between rounds
- remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
Macalester Women's Basketball Cycle 4 Week 16 Aug. 24th 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 3 cone reaction 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill
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 Plyos
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3 x 3 e.l. 4x3 3 x 3 e.l.
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
x2 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's - sprint length of basketball court and back in 13 sec.(post) and 12 sec.(guard) - remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
x 25
Box Drop (increase height)
3x4
Box Drop into Box Jump Box Drop into Broad Jump
3x4 3x3
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 3 cone reaction 2 x 5 movements each way mirror drill 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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 Plyos
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3 x 3 e.l. 4x3 3 x 3 e.l.
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
3x4 3x4 4x3 3 x 10
x3 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump Forward Tuck Jumps
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
x 2 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
x 20
- sprint length of basketball court and back in
REST BETWEEN REPS
x 3 each side x 3 each side x 3 each side
10 sec. 15 sec. 20 sec.
13 sec.(post) and 12 sec.(guard)
3 minute rest between rounds
- remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
Macalester Women's Basketball Cycle 4 Week 14 Aug. 10th 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 3 cone reaction 2 x 5 movements each way mirror drill 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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 Plyos
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3 x 3 e.l. 4x3 3 x 3 e.l.
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
- sprint length of basketball court and back in
x 22
Conditioning Shuffle /Sprints
x 2 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
13 sec.(post) and 12 sec.(guard) - remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
3x4 3x4 4x3 3 x 10
x3 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump Forward Tuck Jumps
3 minute rest between rounds
REST BETWEEN REPS
x 4 each side x 4 each side x 4 each side
10 sec. 15 sec. 20 sec.
Macalester Women's Basketball Cycle 4 Week 15 Aug. 17th 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 3 cone reaction 2 x 5 movements each way mirror drill 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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 Plyos
Plyos Low Hurdle Hops
(30 sec. rest between sets)
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
3 x 3 e.l. 4x3 3 x 3 e.l.
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
3x4 3x4 4x3 3 x 10
x4 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump Forward Tuck Jumps
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
x 3 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
x 24
- sprint length of basketball court and back in
REST BETWEEN REPS
x 3 each side x 3 each side x 3 each side
10 sec. 15 sec. 20 sec.
13 sec.(post) and 12 sec.(guard)
3 minute rest between rounds
- remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
Macalester Women's Basketball Cycle 4 Week 16 Aug. 24th 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 3 cone reaction 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) Defensive Shuffle
1 x 10 e.l. x6
- Shuffle back and forth between the baseline and free throw line for the time stated.
Pro Agility(shuffle 5, sprint 10, shuffle 5)
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) M Drill L Drill
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 Plyos
S.L. Box Jumps(jump off 1/ land on 2) Resist. Jumps 10% body weight(use DB's or bands) S.L. Broad Jumps(jump off 1, land on 2)
Plyos Low Hurdle Hops
(30 sec. rest between sets)
3 x 3 e.l. 4x3 3 x 3 e.l.
4 x 10 sec. 4 x 10 sec. 2 x 10 sec. e.l. 3 x 10 sec.
DL side to side DL For./back
SL side to side 3 hurdle Continuous Lateral Hops
Conditioning 17's Goal: 68 - 73 sec
x2 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 13's - sprint length of basketball court and back in 13 sec.(post) and 12 sec.(guard) - remainder of the 35 sec.(22 sec.) is spent jogging to half court and back. At the end of the 35 sec. start the next rep. Do not start early if you finish jog early, always start after 35
x 25
Box Drop (increase height)
3x4
Box Drop into Box Jump Box Drop into Broad Jump
3x4 3x3
