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Workout Worksheet File

The document outlines a 4-week workout plan with details for each day: - Week 1 includes strength workouts A/B on M/W/F, ball handling on M/T/R, and plyometrics on Wednesday. - Weeks 2-4 follow the same schedule with the same exercises and drills rotated through each week. - The strength workouts include 6 stations targeting full body with exercises like squats, pushups, and abs. - Ball handling includes stationary and moving drills like dribbling figures and cones courses. - Plyometrics incorporates jumping, agility, and footwork drills like line hops and box jumps.

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Ooss
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25 views

Workout Worksheet File

The document outlines a 4-week workout plan with details for each day: - Week 1 includes strength workouts A/B on M/W/F, ball handling on M/T/R, and plyometrics on Wednesday. - Weeks 2-4 follow the same schedule with the same exercises and drills rotated through each week. - The strength workouts include 6 stations targeting full body with exercises like squats, pushups, and abs. - Ball handling includes stationary and moving drills like dribbling figures and cones courses. - Plyometrics incorporates jumping, agility, and footwork drills like line hops and box jumps.

Uploaded by

Ooss
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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WEEK 1 (Mar 30 - Apr 3) WEEK 2 (Apr 6 - April 10) WEEK 3 (Apr 13 - Apr 17) WEEK 4 (Apr 20 - Apr 24)

Workout Information
M T W R F M T W R F M T W R F M T W R F

Warm Up (Daily) W W W W W W W W W W W W W W W W W W W W

Strength Workout A or B (MWF) A B A B A B A B A B A B

Ball Handling 1 or 2 (MTR) 1 2 1 2 1 2 1 2 1 2 1 2

P P P P
Plyometrict Workout (Every Wednesday)
M M M M M M M M M M M M
Move of the Week/ Other (TRF)
Strength Workout A (MWF, Alternating)

1. Lower Body Front (1 min per excersize /rest pause if needed)

Alt. Single Leg Box Squats (use lower box if advanced)

1 1/2 Bottomed Out Squats

Jump Squats

2. Upper Body Push (1 min per excersize /rest pause if needed)

Power Pushaways

Rotational Pushups OR Knee Rotational Pushups

Cobra Pushups (long head contracted) OR Knee Cobra Pushups

3. Lower Body Back (1 min per excersize /rest pause if needed)

Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)

Alt. Sprinter Lunges

Plyo Sprinter Lunges (jump from higher position if more beginner)

4. Upper Body Pull (1 min per excersize /rest pause if needed)

Seated Pullups

Floor Sliding Pulldowns OR Human Pullovers

Inverted Chin Curls

5. Abs (1 min per excersize /rest pause if needed)

Reverse Corkscrews

Black Widow Knee Slides

Levitation Crunches (hold each for 2 secs at top)

6. Corrective (1 min per excersize /rest pause if needed)

Angels and Devils and 30 Step calf raises

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Strength Workout B (MWF, Alternating)

1. Lower Body Back

Slick Floor Bridge Curl (Dual Leg)

Long Leg March

High Hip Bucks

2. Upper Body Push

Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups

Alt. Side Lateral Raises (from knees for beginners)

Tricep Extensions (long head stretch)

3. Lower Body Front

Alt. Crossover Step Ups

Alt. Reverse Lunges

Split Squat Jumps

4. Upper Body Pull

Seated Chin Ups

Inverted Rows

Back Widows

5. Abs

Ab Halos

V-Up Tucks

Sit-Up Elbow Thrusts

6. Corrective

Reverse Hypers and 30 Step Calf Raises

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

1
Warm Up (total time between 5-8 minutes) Plyometrict and Agility Workout (Every Wednesday)

High Knees and Butt Kicks 1. Line hops (Front/back) & (Side/side) 6. Scissor Steps and Over & Backs 11. Five cone line drill x 3

Over Under Karaoke and Sky Reaches 2. Pogo Jumps (15 sec) x 4 7. Three Speed skates into Box Jump 12. 4 cone zig zags x 4

Toe Touches and Heel to Hips 3. Squat Jumps 8. Single Leg Loaded Jumps 13. Diamond Cone Circuit x 3

Lunge Twists, and Side to Sides 4. Knee Tucks 9. Single Leg Forwad-Side Jump 14. Mountain Climbers (15 secs)

Mummy Kicks and Reverse Leg Circles, (then complete 1 more round) 5. 1-2 Jumps (two legs) - Box Jumps 10. 1-2-3 Jumps (Single leg) 15. Falling Starts x 8

Ball Handling Workout 1 Ball Handling Workout 2


Stationary Drills On-the-Move Drills Stationary Drills (30 secs/drill, with short rest between drills) On-the-Move Drills

10 Pounds (High, Mid, Low) (left/right) x 2 Cone Cross Pound, Cross, Between, Behind Zig Zag Cross

Individual Fingertip Dribbles (5 sec/finger) (left/right) Cone Curl Pound, Between, Behind, Between Zig Zag Curl Cross

Fingertip Figure 8s x 5 (Clockwise then Counter Clockwise) Cone Curl, Cross Pound, Between, Between, Behind Zig Zag Between

10 Crossovers (High, Mid, Low) x 2 Cone Between Pound, S2S, Sham Cross Zig Zag Behind

Pound step, Between, return between x 20 (left/right) Cone Behind Pound, S2S, Cross 123s (then Between 123s and Behind 123s) Zig Zag Cross, Btw, Behind

10 Behinds (High, Mid, Low) x 2 Cone Spins Single Hand S2S, Pound, Between, Pound, Between (Left and Right) Zig Zag 3 Times Behind

Pound, Curl, Cross, Cross, Cross x 10 Cone Curl, Push Outs S2S, Between (left/right) S2S, Behind (left/right) Zig Zag Spins

Between, Between, Pound, build up to 5 (left/right) Cone Quarter Step Cross, Between (left/right) Zig Zag Pull Backs

Between, Cross x 20 (left/right) Cone Between Cross 3 S2S, Cross with step, Between (left/right) Zig Zag Tight Combo

Pound, Pound, Curl, Between, Behind, Behind x 20 S2S Cross Continuos S2S, Push and Pull Hop Behind Continous

Curl, Curl, Cross, Cross, Cross, Between Cross x 20 S2S Cross, Btw, Behind Single Hand Between, Between, then Behind, Behind (left/right) Hop Between Continuos

Curl, 1-2 Step, Stop Dribble S2S Cross, Behind, Behind Pick Up Dribbles: Between, Behind (left/right) Hop Cross Continuos

Cross Quarter Step Pound Dribble Move Jabs Pound, Cross, Cross, Between touch, Between Between Float Cross

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