Conditioning/Preseason
This workout starts on the track and must be done six days per week,
and if possible allow a 2 hour break between track workout and gym
workout if you can.
On the Track
Two 800's should be run under 2 minutes 15 seconds each, with a 2
minute break between the two 800's.
Four 400's should all be run around 1 minute 10 seconds each, with a
1 minute break between the four 400's.
Eight 200's should all be run hard, in less than 22 seconds, with a
1 minute break between each run.
Ten 100's should all be run hard, with a 30 second break between
each run.
This workout is for those who want to take basketball to the highest
level, not for the casual, or weekend workout person. This is for
the college, and professional basketball only. But it can be used by
some high school seniors starters in some cases.
In the Gym
10 10 line drills in one minute, running from baseline to baseline
10 times in one minute or less. rest for two minute.
10 5 line drills in thirty seconds, running from baseline to
baseline 5 times in 30 seconds or less.
15 Suicides, hard as possible
Jump rope 10 minutes total as follows.
left foot triangle,one minute making a triangle with your left foot
while jumping rope.
right foot triangle, same as above.
both feet triangle same as above.
jumping in place 2 minutes.
Rest for 2 minutes, and repeat jump rope routine above once more.
Shooting drills with partner, begin with your weakest area first and
the rest will become easier.
In-season
Three man weave
Stretch
Five on Five (while running plays)
20pt drill
Do this workout for four weeks, and you will be at the top of your
game.
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Dale Dupree Former pro boxer and Delaware state champion, who
enjoys helping others obtain their goals in any sport, or personal
activities. We (myself and wife Vanessa) have trained many atheltes
from track, football, boxing and have always enjoyed it, And even
traveled cross country to train people for particular sporting
events, as well as trained those who just couldn't get over the hump
and wanted to meet a personal goal. Myself and my wife Vanessa (Certified
Personal Trainer) we work as a team to put together a workout plan
and diet and exercise program, that sometimes may include us coming
to your town and working out with you at a location close to your
home or on even at your home. to join our membership team at:
http://www.customizeworkouts.com ,
thebrowns@winningwithcoastal.com we
also provide personal training one on one or one on two (husband and
wife)if you choose. Most of our workouts and diets are delivered
directly to your email box.
http://www.customizeworkouts.com,
Dale and Vanessa Dupree 1-800-608-186 |
