Basketball

Base Training

Basketball

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Teens (with >2 years of training) and adults
      • Olympic-style weight training after general condition phase

Notes

  • Running Distance
    • Up to 15-20 m runs (Bompa 2015)

Dynamic Mobility / Warmup

  • Fall forward
  • High knee lift
  • Foreleg reach with active pull-back
  • Back leg extension
  • Butt kick
  • Figure eight
  • Shuffle and accelerate
  • Quick arm and foot
  • Resisted running
  • Acceleration and deceleration
  • Drive Past
  • Give-and-Go acceleration and deceleration acceleration

Speed

  • Uphill Sprint and Strides
  • Stairs
    • Quick Step
    • Two Step
    • Three Step
  • Bleachers
    • Quick Stride
    • Double Bleacher Stride
  • Equipment Resistance Drills
    • Acceleration Drill with Harness, Belt, or Tubing
    • Acceleration Drill with Running Sled
  • Water Resistance Drills

Agility

  • Hexagon
  • Frappier Footwork
  • Ladder Drills
    • Hip Rotation
    • Skier
    • Icky Shuffle
    • Crossover Icky Shuffle
  • Hurdle Drills
    • Three way Hurdle
    • Diagonal Crossover Hurdle
  • Snake Drills
    • Snake Run
    • Shuffle, Shuffle, Sprint
    • Sprint, Backpedal, Shuffle, Shuffle
  • Lane Drills
    • Lane Shuffle, Sprint, Backpedal
    • Lane Agility
    • Four Corners
    • Jump, Shuffle, Jump
  • Extended Lane Drills
    • Acceleration, Deceleration, Backpedal, Jump, and Shuffle
    • Four Way Closeout
    • Five-Spot Closeout
    • Partner Five-Spot Closeout
  • Full Court Drills
    • Circle Run
    • Backpedal, Hip Rotation, Sprint
    • High-Speed Sprint Agility

Movement Patterns for Plyometrics

Note: No plyometric exercises for Trunk Extension (Hip & Spine Extension) or Overhead Push / Shoulder Flexion movement patterns reported in references.

Exercise References

  • NSCA 2013
    • Seated arm swing
    • Fall forward
    • High knee lift
    • Foreleg reach with active pull-back
    • Back leg extension
    • Butt kick
    • Figure eight
    • Four step
    • Shuffle and accelerate
    • Quick arm and foot
    • Resisted running
    • Acceleration and deceleration
    • Drive Past
    • Give-and-Go acceleration and deceleration acceleration
  • McNeely 2007
    • Beginner
      • Exercise
      • Box landing
      • Tuck jump
      • Box jump
      • Medicine ball chest pass
      • Overhead throw
    • Intermediate
      • Depth jump and sprint
      • Static squat jump
      • High knee box jump
      • Rotational swings
      • Pullover toss
    • Advanced
      • Box to box jump
      • Hurdle jumps
      • Depth jump
      • Twisting sit up toss
      • Rapid fire chest pass
      • Clap push-up
  • National Basketball Conditioning Coaches Association 2007
    • Plyometrics Jumps
      • Forward Barrier Jump
      • Lateral Barrier Jump
      • Diagonal Barrier Jump
      • Hop
      • Tuck Jump
      • Vertical Jump
      • Box Jump
      • Side to Side Box Jump
      • Depth Jump
      • Box Circuit (Multip Box Jumps)
      • Barrier Jumps
        • Single-Leg Forward Barrier Jump
        • Single-Leg Lateral Barrier Jump
        • Single-Leg Diagonal Barrier Jump
      • Maximum Jumps
        • Alternating Hop
        • Power Skip
        • Bound
      • Box Jumps
        • Single Leg Spring-up (12” to 24” or 30 to 60 cm box)
        • Single Leg Side-to-Side Box Jump (12” to 24” or 30 to 60 cm box)
        • Alternating Power Jump (12” to 24” or 30 to 60 cm box)
      • Line Drills
        • Forward and Back Jump
        • Single Leg Forward and Back Jump
        • Side to Side Jump
        • Single Leg Side to Side Jump
        • Diagonal Jump
        • Single Leg Diagonal Jump
      • Box Drills
        • Quick Step Box Touch
        • Lateral Box Shuffle
    • Upper Body Plyometric
      • Push-up with clap
      • Push-up with platform
    • Medicine Ball
      • Chest Pass
      • Bounce Pass
      • Overhead Pass
      • Side Pass
      • Drop
      • Power Dunk or Layup
    • Speed
      • Uphill Sprint and Strides
      • Stairs
        • Quick Step
        • Two Step
        • Three Step
      • Bleachers
        • Quick Stride
        • Double Bleacher Stride
      • Equipment Resistance Drills
        • Acceleration Drill with Harness, Belt, or Tubing
        • Acceleration Drill with Running Sled
        • Parachute Sprint
        • Weighted Vest Sprint
      • Water Resistance Drills
      • Assistance Overspeed
        • Downhill Sprint
        • Prestretched Tubing Sprint
    • Agility
      • Hexagon
      • Ladder Drills
        • Hip Rotation
        • Skier
        • Icky Shuffle
        • Crossover Icky Shuffle
      • Hurddle Drills
        • Three way Hurdle
        • Diagonal Crossover Hurdle
      • Snake Drills
        • Snake Run
        • Shuffle, Shuffle, Sprint
        • Sprint, Backpedal, Shuffle, Shuffle
      • Lane Drills
        • Lane Shuffle, Sprint, Backpedal
        • Lane Agility
        • Four Corners
        • Jump, Shuffle, Jump
      • Extended Lane Drills
        • Acceleration, Deceleration, Backpedal, Jump, and Shuffle
        • Four Way Closeout
        • Five-Spot Closeout
        • Partner Five-Spot Closeout
      • Full Court Drills
        • Circle Run
        • Backpedal, Hip Rotation, Sprint
        • High-Speed Sprint Agility
  • Foran 2001
    • Court
      • Five and one-half
      • Suicide Shuttle
      • Side touch and elbow jump shot
      • Endline touch and top-of-the-key jump shot
    • Plyometric Jumps
      • Box Jump
      • Double Jump
      • Single Leg Hop
      • Quick Feet Plyo
    • Medicine ball drills
      • Side toss
      • Over under and under over
      • Deep squat overhead pass
    • Agility Drills
      • Lane shuffle
      • Around the lane
      • Lateral resistance quick step
  • Chu 2013
    • Vertical Jump
    • Vertical Depth Jump (18” or 45 cm box)
    • Three Step Vertical Jump (X
    • Ankle Hop
    • Side to Side Ankle Hop
    • Hip Twist Ankle Hop
    • Split Squat Jump
    • Rim Jump
    • Single Leg Push-off (12” or 30 cm box)
    • Alternating Push-off (12” or 30 cm box)
    • Box Jump (18” or 45 cm box) )
    • Hurdle Jump (36” or 90 cm hurdle) 1 x 6
    • Hurdle Jumps (18” - 24” or 45 - 60 cm hurdle) 3 x 10
    • Hops
    • Standing Triple Jump
    • Depth Jump (18” or 45 cm box)
    • Lateral Cone Hop (12”-18” or 30 - 45 cm)
    • Single Leg Cone Hop
    • Box to Box Depth Jump (42” or 106 cm box)
    • Frappier Footwork Patterns

Green = Unique or Sports Specific


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