Open Gym Strength and Conditioning – Bronco Basketball
Dynamic warmup
Dynamic warmup (No Measure)
1 round: (line drills)
baseline to half court then jog to opposite baseline
high knee pulls
Russian kicks
quad pulls
figure four stretch
lunge & rotation
high knees
butt kicks
quick feet karaoke
quick feet karaoke with high knee
side shuffle w/push-off
side shuffle w/ pause on whistle
run shuffle opposite
back pedal
back pedal/run
hip flips
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
Ladder drills (continuted) (No Measure)
Drill 11: Single leg hops
• Use right leg down, then left leg back.
• Emphasis on not touching any rungs.
• Players must not “double-bounce”.
• Bend to cushion the impact on players’
knees.
Drill 12: Leg hops lateral
• Use the leg the is nearest to the ladder to start, then face the opposite direction and use the other leg back.
• Emphasis on not touching any rungs.
• Players must not “double-bounce”.
• Bend to cushion the impact on players’ knees
Hurdle drills (No Measure)
Drill 1: sprint forward(1 foot btw each hurdle)
Drill 2: Lateral (2 feet in each)
Drill 3: Single leg hops
Drill 4: lateral double leg hops
drill 5: Forward weave (double tap outside)
Drill 6: Jump quarter turn
Drill 7: Forward run (2 feet in each)
Drill 8: 4 chops to lateral step
drill 9: Forward speed hops (2 feet)
Drill 10: forward jump and stick
Drill 11: lateral forward and back weave
drill 12:Stairway 2 step weave
Drill 13: stairway weave hops
Drill 14: Stairway jump quarter turns
Drill 15: Stairway 4 chops
Drill 16: lateral high knees (2 feet) to crossover forward sprint (1 foot)
Drill 17: BOX DRILL
Drill 18: Jump quarter turn ball slam
Drill 19: “X” drill w/lateral high knees
Drill 20: “X” drill w/diagonal high knees
Conditioning
Big Sam drill (No Measure)
Halfcourt/Fullcourt
8 singles
6 doubles
4 triples
2 quad’s
Upper body push
Bench Press (5×5@70%)
After each set complete 5 pull-ups or 10 ring rows
Accessory (super-set the following)
Db skull crushers w/ 3 different angles (2×30)
3 Sets of the following Complex
10 DB Skull Crushers with elbows 6” above shoulders
-immediately into-
10 DB Skull Crushers with elbows at shoulder height
-immediately into-
10 DB Skull Crushers with elbows at nipple height
(1 set equals 30 reps
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