The One Man - One Hour Workout
| One Man - One Hour Workout | ||||||||
| 1. Points of Emphasis | ||||||||
| A. | Drill at game speed | |||||||
| B. | Empasize proper technique | |||||||
| C. | Keep accurate count of numbers and time | |||||||
| D. | Imagine your opponents and teammates | |||||||
| 2. Workout Schedules | ||||||||
| A. | Stretch - flex - ropes ( 5 minutes ) | |||||||
| B. | Dribble - drive - lay up drills | |||||||
| (1) Ten (10) drives to basket-right hand using change of direction and speed | ||||||||
| (2) Ten (10) drives to basket-left hand using change of direction and speed | ||||||||
| (3) Ten (10) drives to basket-cross over right to left with left hand short hook | ||||||||
| (4) Ten (10) drives to basket-cross over left to right with right hand short hook | ||||||||
| (All returns to starting point are with speed dribble using hand you shoot with) | ||||||||
| C. | Free throws five (5) - five (5) finger tip push ups for each miss | |||||||
| D. | Rebound drills | |||||||
| (1) Ten (10) rip and power - right side | ||||||||
| (2) Ten (10) rip and power - left side | ||||||||
| (3) Ten (10) rip and release - both sides | ||||||||
| (4) Ten (10) tip ins - right hand | ||||||||
| (5) Ten (10) tip ins - left hand | ||||||||
| E. | Five (5) free throws | |||||||
| F. | Shooting drills | |||||||
| (1) Twenty (20) jumpers or sets - right and left alternate | ||||||||
| (2) Ten (10) baseline jumpers - right side | ||||||||
| (3) Ten (10) baseline jumpers - left side | ||||||||
| (4) Ten (10) back to the middle jumper or hook - right side | ||||||||
| (5) Ten (10) back to the middle jumper or hook - left side | ||||||||
| G. | Five (5) free throws | |||||||
| H. | Defensive footwork drills | |||||||
| (1) Ten (10) zigzags - baseline to ten second line - walk back | ||||||||
| (2) Thirty (30) second lane slide - rest thirty (30) seconds | ||||||||
| (3) Thirty (30) second X lane slide - rest thirty (30) seconds | ||||||||
| I. | Five (5) free throws | |||||||
| J. | Passing and receiving drills | |||||||
| (1) Thirty (30) seconds two hand chest pass - slide across lane and receive | ||||||||
| (2) Thirty (30) seconds two hand overhead pass - slide across land and receive | ||||||||
| (3) Thirty (30) seconds bounce pass - slide across lane and receive | ||||||||
| K. | Five (5) free throws | |||||||
| Two - Man One Hour Workout | |||||||||
| Warm Up | |||||||||
| (1) Stretch and Flex | |||||||||
| (2) Two Laps | |||||||||
| Dribble Drive | |||||||||
| A starts at half - court line on left side. B starts at wing position on left side. | |||||||||
| A dribbles twice, passes to B, V-cut in and breaks to left corner. B passes to | |||||||||
| A, V-cut out and breaks to basket. A passes to B and bothers B on lay-up | |||||||||
| attempt. A continues to right wing. B shoots lay - up: comes to half-court | |||||||||
| line, reverses, and is ready to start on right side. B goes to right wing | |||||||||
| position. B shoots ten from each side then A and B switch positions. | |||||||||
| Improvement points: | |||||||||
| a) | Make the passes sharp and at a specific target | ||||||||
| b) | Make V - cuts quick and run hard | ||||||||
| c) | Take ball to basket strong | ||||||||
| d) | Defensive man put pressure on shooter | ||||||||
| e) | Shooter rebound own shot and throw good outlet pass | ||||||||
| (Baseball or Two Hand Overhead) | |||||||||
| Rebound | |||||||||
| (1) | 10 Offensive Rebounds right side - 10 Offensive Rebounds left side A puts ball | ||||||||
| on board: rebounds it hard. B puts pressure on and A uses power, up and | |||||||||
| under or short hook to score. 10 right; 10 left | |||||||||
| (2) | Rebound and outlet - A throws ball on board, rebounds with good form makes | ||||||||
| quarter turn in air and throws good outlet pass to B at Right Wing Position. | |||||||||
| (This pass can be thrown in the air or after landing B returns ball with good | |||||||||
| two hand - chest pass top A who repeats. B does 10 on each side after A. | |||||||||
| Defense | |||||||||
| (1) | 1 on 1 in rectangle - A gets in good defensive stance and hands ball to B. B | ||||||||
| using dribble moves; attempts to advance ball forty feet: side lines of rectangle | |||||||||
| should be twenty feet apart. A tries to turn B and cut off sideline. When A | |||||||||
| crosses line, he hands to B who repeats procedure going the other way. | |||||||||
| (2) | Knee tag - A an B in Jump Circle try to touch inside of each others knee | ||||||||
| while in defensive stance - 5 times 30 seconds and rest 30 seconds. | |||||||||
| Passing | |||||||||
| A and B start 15 feet apart at half court line. Pass back and forth toward goal | |||||||||
| with shot at th end, Shooter rebounds own shot and throws outlet pass to | |||||||||
| teammate who sprints to either wing. Outlet man dribbles to half court line; | |||||||||
| shooter sprints there and they repeat. (Use two hand pass, bounce pass, | |||||||||
| right or left hand flip, two hands overhead) Each shoots 10 lay - ups. | |||||||||
| Shooting | |||||||||
| (1) | Pivot Pass Drill - A dribbles from thirty feet out to right B trails. A comes to | ||||||||
| jump stop, pivots and passes to B for jumper. A blocks B after shot, releases, | |||||||||
| and rebounds ball hit or miss. A then returns to thirty and repeat. | |||||||||
| 10 right then 10 left. A and B switch positions. | |||||||||
| (2) | 5 one minute shooting drills - A shoots from # 1 spot for one minute. B rebounds | ||||||||
| and passes out. B then shoots from #1 spot and A rebounds and passes out. | |||||||||
| This process is repeated #2, #3, #4 and # 5 spots | |||||||||
| Improvement points: | |||||||||
| a) | Use proper footwork | ||||||||
| 1) plant inside foot first | |||||||||
| 2) be concerned about proper shooting form | |||||||||
| 3) |  |
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| 4) Shoot for strings of shots hit without a miss | |||||||||
| (3) | Free throws - shoot for strings of shots hit without a miss. Emphasize good form. | ||||||||
| Improvement points: | |||||||||
| a) | Compete with one another for number of shots hit. | ||||||||
The following is a detailed example of a six-week interval running program that is specific to the anaerobic nature of basketball.
Sample Six-Week Interval Running Program
| Week | Sprint Reps | Distance (yds) | Work:Rest Ratio | Work Time | Rest Time | Workout Distance | Workouts per week |
| 1 | 3
2 |
880
660 |
1:1
1:2 |
2:30
3:40 |
2:30
3:40 |
3960 | 3 |
| 2 | 2
1 4 |
880
660 440 |
1:1
1:2 1:2 |
2:25
1:50 1:15 |
2:25
3:40 2:30 |
4180 | 3 |
| 3 | 1
1 4 4 |
880
660 440 220 |
1:1
1:2 1:2 1:3 |
2:25
15 1:15 0:35: |
2:25
3:30 2:30 1:45: |
4180 | 3 |
| 4 | 1
4 4 8 |
660
440 220 100 |
1:2
1:2 1:3 1:3 |
1:40
1:10 0:35 0:15 |
3:20
2:20 1:45 0:45 |
4100 | 4 |
| 5 | 1
8 10 10 10 |
440
220 100 50 30 |
1:2
1:3 1:3 1:3 1:3 |
1:05
0:30 0:15 0:07 0:04 |
2:10
1:30 0:45 0:21 0:12 |
4000 | 4 |
| 6 | 10
10 10 10 10 |
220
200 50 30 10 |
1:3
1:3 1:3 1:3 1:3 |
0:30
0:14 0:07 0:04 0:02 |
1:30
0:42 0:21 0:12 0:06 |
4100 | 4 |
| Rope Jumping | ||||||||||
| Purpose: | To develop a high level of strength and endurance in the ankles, and to accommodate high volume running and jumping. Cardiovascular conditioning. | |||||||||
| Drills: | In order of difficulty | |||||||||
| a. Skipping (SK)- jump rope with double bounce in between | ||||||||||
| b. Hopping (H) - jump rope with single bounce in between | ||||||||||
| c. Single leg hop: left (L) or right ® - continuous jumping on one foot | ||||||||||
| d. Bicycle (B) - jump while running (left or right) in place | ||||||||||
| e. Scissors (SC) - cross-open-cross foot pattern | ||||||||||
| f. Skis (SK) - front to back foot pattern | ||||||||||
| g. Crisscross (CC) - Cross rope in front after every hop | ||||||||||
| h. Backwards hop (BII) - rope starts in front, use single hops | ||||||||||
| 12 Week Rope Jumping Progression | ||||||||||
| Week | Time Mins | SK | H | L | R | B | SC | SK | CC | BH |
| 1 | 6 | 2:00 | 2:00 | *:30 | :30 | 1:00 | ||||
| 2 | 8 | 2:30 | 2:30 | *:30 | :30 | 2:00 | ||||
| 3 | 10 | 3:00 | 3:00 | *:45 | :45 | 2:30 | ||||
| 4 | 12 | 3:00 | 3:00 | :45 | :45 | *3:00 | :30 | :30 | :30 | |
| 5 | 14 | 3:00 | 3:00 | :45 | :45 | *3:00 | 1:00 | 1:00 | 1:00 | :30 |
| 6 | 16 | 3:00 | 3:00 | :45 | :45 | *4:00 | 1:30 | 1:30 | 1:00 | :30 |
| 7 | 18 | 4:00 | 4:00 | *:45 | :45 | 4:00 | *1:30 | 1:30 | 1:00 | :30 |
| 8 | 20 | 4:00 | 4:00 | *1:00 | 1:00 | 5:00 | *1:30 | 1:30 | 1:00 | *1:00 |
| 9 | 22 | 4:00 | 4:00 | *1:00 | 1:00 | 5:30 | *2:00 | 2:00 | 1:30 | *1:00 |
| 10 | 24 | 4:00 | 5:00 | *1:00 | 1:00 | 5:30 | *2:30 | 2:30 | 1:30 | *1:00 |
| 11 | 26 | 4:00 | 5:00 | *1:00 | 1:00 | 6:00 | *3:00 | 3:00 | 1:30 | *1:30 |
| 12 | 28 | 4:00 | 5:00 | *1:30 | 1:30 | 6:00 | *3:00 | 3:00 | 2:00 | *2:00 |
| * Take a :30 - 1:00 rest period every 7 - 10 minutes or when necessary | ||||||||||