Skip to main content

Basketball - Girls


 

off season conditioning

Phases

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.

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)

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.

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.

  • 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.
  • 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.
  • 4 x 100s (one straight side of track).  1st two done at 85%, last two at 100%.  Rest 2 minutes between each one.
  • 10 x 40s (measure 40 yards off football field).  All 10 done at full sprint.  Do one, walk slowly back, do next one….
  • Plyometric Exercises (jumping, lunging, etc…)
  • 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.
  • 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.
  • 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. 

Core Work:

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

Basketball 2019 Schedule

Tuesday, January 8th
Evergreen Valley @ Leigh
 
Thursday, January 10th
Leland @ Evergreen Valley
 
Tuesday, January 15th
Evergreen Valley @ Sobrato
 
Thursday, January 17th
Evergreen Valley @ Branham
 
Wednesday, January 23rd
Silver Creek @ Evergreen Valley
 
Friday, January 25th
Leigh @Evergreen Valley
 
Tuesday, January 29th
Evergreen Valley@ Leland
 
Thursday, January31st
Sobrato @Evergreen Valley

 

Tuesday, February 5th
Branham @ Evergreen Valley
 
Thursday, February 7th
Evergreen Valley @Silver Creek
 
Saturday, February 16th
First CCS Contest