Macalester Men's Basketball Cycle 4 Week 13 Aug. 1st ...
Macalester Men's Basketball Cycle 4 Week 13 Aug. 1st 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) Partner 5 change of direction 3 cone reaction
mirror drill
2 x 5 movements each way 2 x 5 movements each way 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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:60 sec. - 65 sec.
3x4 3x4 4x3 3 x 10
x3 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11'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 11 sec.
REST BETWEEN REPS
x 3 each side x 3 each side x 3 each side
10 sec. 15 sec. 20 sec.
- remainder of the 30 sec.(19 sec.) is spent jogging to half
3 minute rest between rounds
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 Cycle 4 Week 14 Aug. 8th 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) Partner 5 change of direction 3 cone reaction
mirror drill
2 x 5 movements each way 2 x 5 movements each way 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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:60 sec. - 65 sec.
- sprint length of basketball court and back in 11 sec.
x 22
Conditioning Shuffle /Sprints
x 2 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
- remainder of the 30 sec.(19 sec.) is spent jogging to half court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
3x4 3x4 4x3 3 x 10
x3 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11'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 Men's Basketball Cycle 4 Week 15 Aug. 15th 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) Partner 5 change of direction 3 cone reaction
mirror drill
2 x 5 movements each way 2 x 5 movements each way 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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:60 sec. - 65 sec.
3x4 3x4 4x3 3 x 10
x4 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11'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 11 sec.
REST BETWEEN REPS
x 5 each side x 5 each side x 5 each side
10 sec. 15 sec. 20 sec.
- remainder of the 30 sec.(19 sec.) is spent jogging to half
3 minute rest between rounds
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 Cycle 4 Week 16 Aug. 22nd 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) Partner 5 change of direction 3 cone reaction
2 x 5 movements each way 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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 M Drill L Drill
( 3 to 1 rest between reps)
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:60 sec. - 65 sec.
x2 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11's - sprint length of basketball court and back in 11 sec. - remainder of the 30 sec.(19 sec.) is spent jogging to half court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
x 25
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump
3x4 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) Partner 5 change of direction 3 cone reaction
mirror drill
2 x 5 movements each way 2 x 5 movements each way 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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:60 sec. - 65 sec.
3x4 3x4 4x3 3 x 10
x3 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11'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 11 sec.
REST BETWEEN REPS
x 3 each side x 3 each side x 3 each side
10 sec. 15 sec. 20 sec.
- remainder of the 30 sec.(19 sec.) is spent jogging to half
3 minute rest between rounds
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 Cycle 4 Week 14 Aug. 8th 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) Partner 5 change of direction 3 cone reaction
mirror drill
2 x 5 movements each way 2 x 5 movements each way 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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:60 sec. - 65 sec.
- sprint length of basketball court and back in 11 sec.
x 22
Conditioning Shuffle /Sprints
x 2 rounds
shuffle 5yds/sprint back 5yds shuffle 10yds/sprint back 10yds shuffle 15yds/sprint back 10yds
- remainder of the 30 sec.(19 sec.) is spent jogging to half court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
3x4 3x4 4x3 3 x 10
x3 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11'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 Men's Basketball Cycle 4 Week 15 Aug. 15th 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) Partner 5 change of direction 3 cone reaction
mirror drill
2 x 5 movements each way 2 x 5 movements each way 2 x 10 sec. e.w.
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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) M Drill L Drill 5 Cone Drill (shuffle in, sprint out)
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:60 sec. - 65 sec.
3x4 3x4 4x3 3 x 10
x4 Conditioning Shuffle /Sprints
Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11'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 11 sec.
REST BETWEEN REPS
x 5 each side x 5 each side x 5 each side
10 sec. 15 sec. 20 sec.
- remainder of the 30 sec.(19 sec.) is spent jogging to half
3 minute rest between rounds
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 Cycle 4 Week 16 Aug. 22nd 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) Partner 5 change of direction 3 cone reaction
2 x 5 movements each way 2 x 5 movements each way
Agility ( 3 to 1 rest between reps) Defensive Shuffle
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 M Drill L Drill
( 3 to 1 rest between reps)
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:60 sec. - 65 sec.
x2 Rest: 90 sec.
Width of Basketball Court 17 lengths
Conditioning 11's - sprint length of basketball court and back in 11 sec. - remainder of the 30 sec.(19 sec.) is spent jogging to half court and back. At the end of the 30 sec. start the next rep. Do not start early, always start on the 30
x 25
Box Drop (increase height) Box Drop into Box Jump Box Drop into Broad Jump
3x4 3x4 3x3
