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Basketball Pre-Season Fitness Routine
To set up the program, you must go through each exercise and what the proper form is for each one. It does not do anyone any good to go through the exercises just for speed without regard for correct technique.
On the first day that you do the program, each player starts out on Level I. Start the routine and a stopwatch. Each player works at his or her own pace to complete the number of exercises in each category for Level I.
The time for the routine is 20 minutes. Coaches work to correct technique. .
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Each player has a laminated copy of the above chart to use as they go through the routine so that they are aware of how many reps are required for each exercise for each level. Any player who completes level I says time and a coach records their time. If a player does complete within 20 minutes, they move up to the next level on the next fitness routine day.
EXERCISE |
LEVEL I |
LEVEL II |
LEVEL III |
LEVEL IV |
LEVEL V |
Jump Rope |
400 |
500 |
600 |
700 |
800 |
Push Ups 3 sets
Fingers,Palm, Clap |
9
3-3-3 |
12
4-4-4 |
15
5-5-5 |
21
7-7-7 |
24
8-8-8 |
Line Jump
2 feet (Cross Box) |
100 |
100 |
100 |
100 |
100 |
Sit-ups |
50 |
75 |
100 |
150 |
200 |
Line Jump
1 foot cross box |
25 |
30 |
35 |
50 |
100 |
Squat Thrusts |
10 |
15 |
20 |
25 |
30 |
Form Running
In place 2 counts |
10 |
15 |
20 |
20 |
20 |
Mountain climber
4-count |
10 |
15 |
20 |
25 |
25 |
Pull ups |
3 |
6 |
15 |
20 |
20 |
Kangaroo Jump
(Knees Up) |
10 |
15 |
20 |
25 |
35 |
Leg Lift 4-count |
6 |
12 |
15 |
20 |
20 |
Rocking Chair |
10 |
10 |
10 |
15 |
25 |
Power Jump |
15 |
20 |
25 |
40 |
50 |
What I like about it is that it is flexible and that you can have freshmen working at the same time as returning varsity players, but neither group is influencing the others. No one holds anyone back and at the same time, younger players do not have to perform up to standards for the veterans.
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