Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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

Sprint technique

30 yards

1x 75% (first 10 yards hard)

1×80% (first 10 yards hard)

2×85% (first 15 yards hard)

1×90% (full sprint)

1×90% (full sprint)

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