Conditioning/Preseason
This training starts on the track and six days per week to be done. If possible, allow a 2-hour break between track training and gym workout as you can.
On the trail
The two 800 must run under 2 minutes 15 seconds each, with a 2-minute break between the two 800 's.
Four 400 's must all be running around 1 minute 10 seconds each, with a 1 minute break between the four 400 's.
Eight 200 's must all be executed difficult, in less than 22 seconds, with a 1 minute break between each run.
Ten 100 's should all be made difficult, with a 30 second pause between each run.
This training is for those who want to take basketball at the highest level, not for the casual or weekend training person. This is for the University, and the professional basketball only. but it can be used by some high school seniors starters in some cases.
In the gym
10 10 line drills in one minute's walk from baseline to baseline 10 times in a minute or less.
rest for two minutes.
10 5 lines drilling in 30 seconds walk from baseline to baseline 5 times in 30 seconds or less.
15 Suicides, hard as possible
Jump rope 10 minutes total as follows.
left foot triangle, one minute to create a triangle with your left foot while skipping rope.
right foot triangle, same as above.
both feet triangle same as above.
jump instead of 2 minutes.
2 Minutes rest and repeat again skipping rope routine above.
Shooting drill with partner, start first with your weakest region and the rest will become easier.
In-season
Three man weaving
Stretch
Five on five (while running plays)
20pt drill
Do this workout for four weeks, and you will be at the top of your game.
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