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Day 1 Exercise Sets Distance Rest

The document contains an 8-week basketball conditioning program consisting of exercises focused on agility, speed, and conditioning. Each week increases the intensity by adding sets, repetitions, or distance. The program is broken into 3 days per week, with day 1 focusing on ladder drills, agility drills, and sprints. Day 2 focuses on bounding, shuffling, and additional sprints. Day 3 includes jump rope circuits and cone drills. Rest periods decrease over the course of the 8 weeks as the intensity and difficulty of the exercises and drills increase.

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Tomás Tavares
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230 views

Day 1 Exercise Sets Distance Rest

The document contains an 8-week basketball conditioning program consisting of exercises focused on agility, speed, and conditioning. Each week increases the intensity by adding sets, repetitions, or distance. The program is broken into 3 days per week, with day 1 focusing on ladder drills, agility drills, and sprints. Day 2 focuses on bounding, shuffling, and additional sprints. Day 3 includes jump rope circuits and cone drills. Rest periods decrease over the course of the 8 weeks as the intensity and difficulty of the exercises and drills increase.

Uploaded by

Tomás Tavares
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1

Day 1
Exercise

Sets

Distance

Rest

Speed Ladder- Forward 2 Feet In

Ladder

45 sec.

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

45 sec.

Speed Ladder- Ickey Shuffle

Ladder (each direction)

45 sec.

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

45 sec.

X-Drill

Drill

2 min.

T-Drill

Drill

2 min.

Lane Agility Drill

Drill

2 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

10 yards

2 min.

Backpedal

10 yards

2 min.

Shuffle-to-Sprint

Sprints

10 yards

2 min.

Sprints

20 yards

2 min.

Sprints

30 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

30 sec.

Jump Rope- Alternating Legs*

20 sec.

30 sec.

Jump Rope- Side to Side*

20 sec.

30 sec.

Jump Rope- Single Leg*

20 sec.

30 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

15 sec.

2 min.

Up and Backs

Full Court

Walk back to start

Day 2
Exercise

5 + 10 yards each direction

2 min.

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Speed Ladder- Forward 2 Feet In

Ladder

45 sec.

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

45 sec.

Speed Ladder- Ickey Shuffle

Ladder (each direction)

45 sec.

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

45 sec.

X-Drill

Drill

2 min.

T-Drill

Drill

2 min.

Lane Agility Drill

Drill

2 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

10 yards

2 min.

Backpedal

10 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

10 yards

2 min.

Sprints

20 yards

2 min.

Sprints

30 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

30 sec.

Jump Rope- Alternating Legs*

20 sec.

30 sec.

Jump Rope- Side to Side*

20 sec.

30 sec.

Jump Rope- Single Leg*

20 sec.

30 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

15 sec.

2 min.

Up and Backs

Full Court

Walk back to start

Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Speed Ladder- Forward 2 Feet In

Ladder

45 sec.

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

45 sec.

Speed Ladder- Ickey Shuffle

Ladder (each direction)

45 sec.

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

45 sec.

X-Drill

Drill

2 min.

T-Drill

Drill

2 min.

Lane Agility Drill

Drill

2 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

15 yards

2 min.

Backpedal

15 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

10 yards

2 min.

Sprints

20 yards

2 min.

Sprints

30 yards

2 min.

Sprints

40 yards

2 min.

Sets

Distance

Rest

Jump Rope- Two Legs*

20 sec.

20 sec.

Jump Rope- Alternating Legs*

20 sec.

20 sec.

Jump Rope- Side to Side*

20 sec.

20 sec.

Jump Rope- Single Leg*

20 sec.

20 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

20 sec.

2 min.

Up and Backs

Full Court

Walk back to start

Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Speed Ladder- Forward 2 Feet In

Ladder

45 sec.

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

45 sec.

Speed Ladder- Ickey Shuffle

Ladder (each direction)

45 sec.

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

45 sec.

X-Drill

Drill

2 min.

T-Drill

Drill

2 min.

Lane Agility Drill

Drill

2 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

15 yards

2 min.

Backpedal

15 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

10 yards

2 min.

Sprints

20 yards

2 min.

Sprints

30 yards

2 min.

Sprints

40 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

20 sec.

Jump Rope- Alternating Legs*

20 sec.

20 sec.

Jump Rope- Side to Side*

20 sec.

20 sec.

Jump Rope- Single Leg*

20 sec.

20 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

20 sec.

2 min.

Up and Backs

Full Court

Walk back to start

Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Mini Hurdle Hops- Two Legs

10 yards

45 sec.

Mini Hurdle- High Knees

10 yards

45 sec.

Mini Hurdle Hops- Single Leg

10 yards each leg

45 sec.

Mini Hurdle- Lateral High Knees

10 yards each direction

45 sec.

X-Drill

2xDrill*

3 min.

T-Drill

2xDrill*

3 min.

Lane Agility Drill

2xDrill*

3 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

20 yards

2 min.

Backpedal-to-Sprint

5 + 10 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

20 yards

2 min.

Sprints

40 yards

2 min.

Sprints

60 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

15 sec.

Jump Rope- Alternating Legs*

20 sec.

15 sec.

Jump Rope- Side to Side*

20 sec.

15 sec.

Jump Rope- Single Leg*

20 sec.

15 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

25 sec.

2 min.

Change-of-Direction Drill

Full Court

Walk back to start

*Repeat pattern twice.


Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Mini Hurdle Hops- Two Legs

10 yards

45 sec.

Mini Hurdle- High Knees

10 yards

45 sec.

Mini Hurdle Hops- Single Leg

10 yards each leg

45 sec.

Mini Hurdle- Lateral High Knees

10 yards each direction

45 sec.

X-Drill

2xDrill*

3 min.

T-Drill

2xDrill*

3 min.

Lane Agility Drill

2xDrill*

3 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

20 yards

2 min.

Backpedal-to-Sprint

5 + 10 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

20 yards

2 min.

Sprints

40 yards

2 min.

Sprints

60 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

15 sec.

Jump Rope- Alternating Legs*

20 sec.

15 sec.

Jump Rope- Side to Side*

20 sec.

15 sec.

Jump Rope- Single Leg*

20 sec.

15 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

25 sec.

2 min.

Change-of-Direction Drill

Full Court

Walk back to start

*Repeat pattern twice.

Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Mini Hurdle Hops- Two Legs

10 yards

45 sec.

Mini Hurdle- High Knees

10 yards

45 sec.

Mini Hurdle Hops- Single Leg

10 yards each leg

45 sec.

Mini Hurdle- Lateral High Knees

10 yards each direction

45 sec.

X-Drill

2xDrill*

3 min.

T-Drill

2xDrill*

3 min.

Lane Agility Drill

2xDrill*

3 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

20 yards

2 min.

Backpedal-to-Sprint

5 + 10 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

10 yards

2 min.

Sprints

20 yards

2 min.

Sprints

40 yards

2 min.

Sprints

60 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

10 sec.

Jump Rope- Alternating Legs*

20 sec.

10 sec.

Jump Rope- Side to Side*

20 sec.

10 sec.

Jump Rope- Single Leg*

20 sec.

10 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

30 sec.

2 min.

Change-of-Direction Drill

Full Court

Walk back to start

*Repeat pattern twice.

Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

Day 1
Exercise

Sets

Distance

Rest

Mini Hurdle Hops- Two Legs

10 yards

45 sec.

Mini Hurdle- High Knees

10 yards

45 sec.

Mini Hurdle Hops- Single Leg

10 yards each leg

45 sec.

Mini Hurdle- Lateral High Knees

10 yards each direction

45 sec.

X-Drill

2xDrill*

3 min.

T-Drill

2xDrill*

3 min.

Lane Agility Drill

2xDrill*

3 min.

Zig-Zag Sprints

Full Court

Walk back to start

Sets

Distance

Rest

Lateral Bounding

20 yards

2 min.

Backpedal-to-Sprint

5 + 10 yards

2 min.

Shuffle-to-Sprint

5 + 10 yards each direction

2 min.

Sprints

10 yards

2 min.

Sprints

20 yards

2 min.

Sprints

40 yards

2 min.

Sprints

60 yards

2 min.

Sets

Time/Distance

Rest

Jump Rope- Two Legs*

20 sec.

10 sec.

Jump Rope- Alternating Legs*

20 sec.

10 sec.

Jump Rope- Side to Side*

20 sec.

10 sec.

Jump Rope- Single Leg*

20 sec.

10 sec.

3-Cone Drill

Drill

2 min.

Mirror Drill

30 sec.

2 min.

Change-of-Direction Drill

Full Court

Walk back to start

*Repeat pattern twice.

Day 2
Exercise

Day 3
Exercise

*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.

BASKETBALL
SUMMER CONDITIONING

WEEK

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