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Basketball - Girls


 

off season conditioning

Off Season conditioning Evergreen Valley Girls Basketball

Phases:

  1.  Need to build up distance conditioning.  The player should be able to jog without stopping for 4 miles.  As soon as you can jog non-stop for 4 miles, then you move on to phase 2.  Until then, distance running should be the goal.  Jog as long as you can, when you need to “stop” turn the jog in to a medium paced walk.  You should alternate between this jog and walk for 45 minutes.  Remember, your goal is to be able to jog non-stop for 4 miles, thus each time out more jogging and less walking should be taking place.   This should be done 4 to 5 times per week.  You really should be able to do this now, but at the latest, by the middle of September.
  2. Once the endurance conditioning is in place, you will work on a combination of speed and endurance.  Ideally, this is taking place 6 days per week, alternating between the endurance portion one day, the speed portion the next.  If you are going less than 6 days per week, then still do the alternating speed and endurance routine, but really this should be no less than 4 days per week (at least 2 endurance and 2 speed workouts each week)
  3. Endurance:  We are working up to being able to quick jog 45 minutes or 5 miles.  This is not the jog where you could walk faster than you can jog; rather it is the kind of jogging that allows you to finish 5 miles in less than 45 minutes.  Since you are already able to job without stopping for 4 miles, the jump to 5 miles should really be focused on the speed at which you can do the distance.  It really is as simple as trying to run 5 miles as fast as you can.  That does not mean you sprint, then rest, sprint then rest….It does mean you go non-stop for 5 miles, trying to do it in as little as time as possible.   If you are getting bored by nonstop long distance, try this:  run a lap, do 30 seconds of core work: sit-ups, leg lifts….Do that until you have gone 4 miles.
  4. Speed:  The intensity of which you do speed work is important.  If it is supposed to be a sprint, and you don’t go all out, then you are training your body to think you are sprinting when you really are not.  Sprints should really be at a point so that when you finish you really think you can go no further.  Don’t leave anything “in the tank.”  But yes, after a period of recovery you will go further.
    • i.2 x 400s (a 400 is one lap on the track), 1st done at 85%, last one at 100%.  Rest 3 minutes between each one.
    • ii.3 x 200s (a 200 is one curve and one straight on the track).  1st two done at 85%, last one at 100%.  Rest 2 minutes between each one.
    • iii.4 x 100s (one straight side of track).  1st two done at 85%, last two at 100%.  Rest 2 minutes between each one.
    • iv.10 x 40s (measure 40 yards off football field).  All 10 done at full sprint.  Do one, walk slowly back, do next one….
    • v. Plyometric Exercises (jumping, lunging, etc…)
  5. 3 sets of 10 squat jumps.  Feet shoulder width apart, bend at knees, jump as high as you can.  Do that 10 times without stopping.  Rest 1 minute, repeat twice more.
  6. 3 sets of 10 double leg hops.  Use only one leg, jump as high as possible land on same leg and jump again.  Land on other leg and jump off of that leg twice.  (2 right leg, 2 left leg, 2 right leg, 2 left…) A set will consist of 20 jumps (10 off right twice, 10 off left twice).  Rest 1 minute between sets.
  7. 3 sets of diagonal zig zags hops.  Alternating between right and left, push off as hard as you can moving forward and sideways in a zig zag pattern.  1 set is 50 yards.  Your goal is to move sideways as much as possible with each jump, not so much forward. 

Each day finish with 3 minutes of core work; sit ups, leg lifts, bicycling….

Coach

Johnson, Dan
Teacher

Schedule

Please check the BVAL website for updated schedules.

Non-Discrimination Statement

East Side Union High School District prohibits discrimination, harassment, intimidation and bullying in educational programs, activities, or employment on the basis of actual or perceived ancestry, age, color, disability, gender, gender identity, gender expression, nationality, race or ethnicity, religion, sex, sexual orientation, parental, pregnancy, family or marital status, or association with a person or a group with one or more of these actual or perceived characteristics. East Side Union High School District requires that school personnel take immediate steps to intervene when safe to do so when he or she witnesses an act of discrimination, harassment, intimidation, or bullying.

Questions or complaints of alleged discrimination, harassment, intimidation and bullying or title IX equity and compliance concerns should be directed to the Office of the Associate Superintendent of Instructional Services at (408) 347- 5061 or 830 N. Capitol Ave, San Jose, Ca 95133.

Declaración Contra la Discriminación

El Distrito Escolar Unificado de Preparatoria East Side prohíbe la discriminación, el acoso, la intimidación y el abuso en los programas educativos, las actividades o el empleo por causas de ascendencia real o percibida, edad, color de la piel, discapacidad, género, identidad de género o expresión de género, nacionalidad, raza u origen étnico, religión, sexo, orientación sexual, estado de paternidad, embarazo o estado familiar o civil o asociación con una persona o grupo de personas con una o más de estas características reales o percibidas. El Distrito Escolar Unificado de Preparatoria East Side requiere que el personal escolar tome los pasos necesarios inmediatamente para intervenir cuando sea seguro hacerlo en caso de ser testigos de un acto de discriminación, acoso, intimidación o abuso.

Las preguntas o quejas de acusaciones de discriminación, acoso, intimidación y abuso o las preocupaciones sobre la igualdad y el cumplimiento de la ley con relación al artículo IX del Código de Educación deben ser dirigidas a la Oficina del Asistente del Superintendente para los Servicios de Enseñanza al (408) 347-5061 o a la siguiente dirección: 830 N. Capitol Ave, San José, Ca 95133.

Tuyên Bố Không Phân Biệt Đối Xử

(Non-Discrimination Statement)

Học Khu Trung Học East Side nghiêm cấm mọi hành vị kỳ thị, quấy nhiễu, hăm dọa và bắt nạt trong các chương trình giáo dục, các hoạt động hoặc trong công việc không được đặc trên cơ sở về tổ tiên, chủng tộc hoặc sắc tộc, tôn giáo, giới tính, khuynh hướng tình dục, cha mẹ, người mang thai, gia đình, hoặc tình trạng hôn nhân, hoặc liên hệ với một người hoặc một nhóm với nhiều điểm thực tế hoặc đặc điểm về nhận thức. Học Khu Trung Học East Side đòi hỏi nhân viên nhà trường phải tiến hành ngay các biện pháp can thiệp một cách an toàn khi họ chứng kiến các hành vi kỳ thị, quấu rối, hăm dọa hoặc bắt nạt.

Nếu có các câu hỏi hoặc khiếu nạo về sự phân biệt đối xử, sách nhiễu, hăm dọa và bắt nạt hoặc liên quan đến Title IX sự công bằng và tuân thủ các điều này xin qúy vị liên lạc với Văn phòng Phó Tổng Giám Đốc Đặc Trách Giáo Dục tại số điện thoại (408) 347-5061 hoặc địa chỉ 830 N. Capitol Ave, San Jose, CA 95133.