see website Dynamic Warm-Up - see websi
Macalester Women's Basketball Cycle 1 Week 1 May 9th Day 1 NONE
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
Conditioning 300 Shuttle
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound Plyos Box Drop(18in. Box) Box Jump onto Single Leg
3 x 10 sec.
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg 2 x 3 each leg
3x4 3 x 3 each leg
3 x 10 sec. 2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Basketball Line Drills x2
2x4
baseline to free throw and back, repeat to half court, far
Baseline to Opposite free throw line and back 6 times
free throw and far baseline
Goal is 65 to 70 sec. Per rep
- 1 to 1 rest between reps and 90 sec. between sets
3 min. rest between reps
Macalester Women's Basketball Cycle 1 Week 2 May 16th 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) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound 5yd Shuffle into Vertical Jump Plyos (30 sec. rest between sets) Standing Broad Jump 4x3 Vertical Jumps 3x6
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3 x 10 sec. 3 x 10 sec.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back Plyos Box Drop(18in. Box) Box Jump onto Single Leg
x2 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 300 Shuttle Baseline to Opposite free throw line and back 6 times Goal is 65 to 70 sec. Per rep 3 min. rest between reps
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Basketball Line Drills
Conditioning 17's Goal:70 sec. - 75 sec.
1 x 30 sec. 1 x 30 sec. e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
2x5
baseline to free throw and back, repeat to half court, far
x2
free throw and far baseline - 1 to 1 rest between reps and 90 sec. between sets
Macalester Women's Basketball Cycle 1 Week 3 May 23rd 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 (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) Pro Agility x 2 each way L Drill x 2 each way Plyos
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
4x3 3x6 3 x 3 each leg
x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) Pro Agility x 2 each way L Drill x 2 each way
x3 Rest: 90 sec.
Box Drop(18in. Box) Vertical jump into S.L. AH
3 x 10 sec.
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning 300 Shuttle
Width of Basketball Court 17 lengths
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
Plyos 3 x 10 sec.
Conditioning Basketball Line Drills
Conditioning 17's Goal:70 sec. - 75 sec.
1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Agility ( 3 to 1 rest between reps) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back 5 Cone Drill(shuffle out/sprint in) M Drill (shuffle Angles)
2x6
baseline to free throw and back, repeat to half court, far
x3
free throw and far baseline
Baseline to Opposite free throw line and back 6 times
- 1 to 1 rest between reps and 90 sec. between sets
Goal is 65 to 70 sec. Per rep 3 min. rest between reps
Cycle 1 Week 4 May 30th 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) 5yd Shuffle into Vertical Jump Pro Agility x 2 each way L Dril x 2 each way
Plyos
1 x 6 e.l. 1 x 3 each leg
4x3 3x6 3 x 3 each leg
Jump Rope Choose Jump Rope Routine
x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 6 e.l. 5yd Shuffle into Vertical Jump 1 x 3 each leg M Drill x 2 each way L Drill x 2 each way
Plyos 3 x 10 sec. 3 x 10 sec.
Box Drop(18in. Box) Box Jump onto Single Leg
x3 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 300 Shuttle Baseline to Opposite free throw line and back 6 times Goal is 65 to 70 sec. Per rep 3 min. rest between reps
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Basketball Line Drills
Conditioning 17's Goal:70 sec. - 75 sec.
1 x 6 e.l. 1 x 3 each leg
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5yd Shuffle into Vertical Jump 5 Cone Drill(shuffle out/sprint in) M Drill (shuffle Angles)
2x5
baseline to free throw and back, repeat to half court, far
x3
free throw and far baseline - 1 to 1 rest between reps and 90 sec. between sets
Day 2
Day 3
Dynamic Warm-Up - see website
Dynamic Warm-Up - see website
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
Conditioning 300 Shuttle
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg
Agility ( 3 to 1 rest between reps) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound Plyos Box Drop(18in. Box) Box Jump onto Single Leg
3 x 10 sec.
2 x 30 sec. 2 x 30 sec. e.l. 3 x 6 e.l. 3 x 6 e.l. 2 x 3 each leg 2 x 3 each leg
3x4 3 x 3 each leg
3 x 10 sec. 2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Basketball Line Drills x2
2x4
baseline to free throw and back, repeat to half court, far
Baseline to Opposite free throw line and back 6 times
free throw and far baseline
Goal is 65 to 70 sec. Per rep
- 1 to 1 rest between reps and 90 sec. between sets
3 min. rest between reps
Macalester Women's Basketball Cycle 1 Week 2 May 16th 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) Athletic Hold S.L. Athletic Holds Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. hold) 5yd Shuffle into lateral bound 5yd run into lateral bound 5yd Shuffle into Vertical Jump Plyos (30 sec. rest between sets) Standing Broad Jump 4x3 Vertical Jumps 3x6
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3 x 10 sec. 3 x 10 sec.
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back Plyos Box Drop(18in. Box) Box Jump onto Single Leg
x2 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 300 Shuttle Baseline to Opposite free throw line and back 6 times Goal is 65 to 70 sec. Per rep 3 min. rest between reps
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Basketball Line Drills
Conditioning 17's Goal:70 sec. - 75 sec.
1 x 30 sec. 1 x 30 sec. e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
2x5
baseline to free throw and back, repeat to half court, far
x2
free throw and far baseline - 1 to 1 rest between reps and 90 sec. between sets
Macalester Women's Basketball Cycle 1 Week 3 May 23rd 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 (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) Pro Agility x 2 each way L Drill x 2 each way Plyos
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
4x3 3x6 3 x 3 each leg
x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (2 sec. hold) Continuous Lateral Bounds (2 sec. hold) Continuous 45 Degree Bounds (2 sec. Hold) Countinuous S.L. Lateral Jumps (2 sec. hold) Pro Agility x 2 each way L Drill x 2 each way
x3 Rest: 90 sec.
Box Drop(18in. Box) Vertical jump into S.L. AH
3 x 10 sec.
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning 300 Shuttle
Width of Basketball Court 17 lengths
1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l. 1 x 6 e.l.
Plyos 3 x 10 sec.
Conditioning Basketball Line Drills
Conditioning 17's Goal:70 sec. - 75 sec.
1 x 3 each leg 1 x 3 each leg 1 x 3 each leg 1 x 3 each leg
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Agility ( 3 to 1 rest between reps) 5yd shuffle into 5yd sprint back 5yd Shuffle into Vertical Jump 5yd Sprint into Vertical Jump 5yd sprint into 5yd spring back 5 Cone Drill(shuffle out/sprint in) M Drill (shuffle Angles)
2x6
baseline to free throw and back, repeat to half court, far
x3
free throw and far baseline
Baseline to Opposite free throw line and back 6 times
- 1 to 1 rest between reps and 90 sec. between sets
Goal is 65 to 70 sec. Per rep 3 min. rest between reps
Cycle 1 Week 4 May 30th 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) 5yd Shuffle into Vertical Jump Pro Agility x 2 each way L Dril x 2 each way
Plyos
1 x 6 e.l. 1 x 3 each leg
4x3 3x6 3 x 3 each leg
Jump Rope Choose Jump Rope Routine
x 2 each way x 2 each way
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 1 x 6 e.l. 5yd Shuffle into Vertical Jump 1 x 3 each leg M Drill x 2 each way L Drill x 2 each way
Plyos 3 x 10 sec. 3 x 10 sec.
Box Drop(18in. Box) Box Jump onto Single Leg
x3 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 300 Shuttle Baseline to Opposite free throw line and back 6 times Goal is 65 to 70 sec. Per rep 3 min. rest between reps
3x4 3 x 3 each leg
2 x 10 sec. each leg 2 x 10 sec. each leg 2 x 10 sec. each way 1 x 10 sec. each leg/way
Conditioning Basketball Line Drills
Conditioning 17's Goal:70 sec. - 75 sec.
1 x 6 e.l. 1 x 3 each leg
Line Hops (10 sec. between each sets) Forward/Back Line Hops Side /Side Line Hops Single Leg For./Back Line Hops Single Leg Side/Side Line Hops 4 Corner S.L. 4 Corner
(30 sec. rest between sets)
Standing Broad Jump Vertical Jumps Lunge Jumps
Agility ( 3 to 1 rest between reps) Continuous S.L. Vertical Hops (1 sec. hold) 5yd Shuffle into Vertical Jump 5 Cone Drill(shuffle out/sprint in) M Drill (shuffle Angles)
2x5
baseline to free throw and back, repeat to half court, far
x3
free throw and far baseline - 1 to 1 rest between reps and 90 sec. between sets
