Open Gym Strength and Conditioning – Bronco Basketball
Warm-up
Dynamic leg warm-up (No Measure)
20 on 20 off
High knees in place
alternating side lunges w/high knee
alternating Bird pickers
ski jumps
alternating leg raises from plank
In-outs from plank
alternating single leg kickbacks
air squats
side bridge (both sides)
hip twist/jump
quad stretch w/reach opposite arm of stretch
2 up 2 back
jumping split lunge
Lateral wall drill (inside leg and outside leg both directions)
Lateral single leg broad jump with quarter turn
Reverse single leg broad jump w/half turn (inside leg)
Agility warmup (No Measure)
Agility warm-ups
Side lateral steps with push off
side lateral shuffle with pause on whistle
run shuffle opposite
back pedal
back pedal/run
hip flips
mobility:
lunge w/torso rotation/kick
crossbody pull with hinge
side to Side lunge w/ side shuffle
speed drills
over/back (baseline) two each side
quick switch one each side
single leg over back
both leg over/back
ski jumps (both feet over back lateral)
single leg ski jumps
Ladder drills (No Measure)
Drill 1: forward (straight run)
• Emphasis on not touching any rungs.
• Arm drive essential.
• Advance the drill, once mastered, by having players
sprint out of the ladder and on to a pass. This will force players to think ahead, therefore relying on their subconscious learning of the basic drill in order to complete the ladder section correctly
Drill 2: In/in…Out/out
• Player must keep hips square and head facing forward.
• Players should maintain a slight forward lean position and ensure the feet (not upper body) do most of the moving.
• Ensure the lead foot is alternated with each repetition.
Drill 3: Zag hip twist
• Split the rungs with you feet and then rotate hips to continue to split the ladder.
• Ensure players rotate whole body, keeping feet, hips and shoulders square.
• Players must not “double-bounce”.
Drill 4: Lateral base
• Emphasis on not touching any rungs.
• Feet do not cross over or touch.
• Step with the lead foot first, then step with the trial foot, as the player crosses over a rung the feet should split the rung.
• Players must keep hips square and head facing forward, each repetition (player will face opposite direction).
Drill 5: Carioca
• Grapevine movement.
• One foot per square alternating between stepping across
and behind the body with the trailing foot.
• Players must use good hip rotation.
• Ensure the lead foot is alternated with each repetition(player will face opposite direction)
Drill 9: Icky shuffle
• The movement replicates a basic dodging / change of direction pattern
• Players are to push off in the new direction with the foot outside the ladder.
• Advance the drill, once mastered, by performing it backwards. It will be necessary for players to angle their hips back slightly with each change of direction to open up the space they are moving in to.
Drill 10: Ali shuffle
• Keeping your weight on the balls of your feet, scissor your legs front and back.
• This is quick footwork, pump arm
Power Clean (EMOM 7: 4 power cleans)
follow each set with 4 high box jumps
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