U18 Program

u18 Program Specific Focuses: 

You are now at the highest level of rep basketball.  You are all most likely aware of how your body moves and have a base level of strength in body weight movements! So the goal here, is to move with intention and purpose during these exercises.  

Think about why you’re doing a certain exercise or workout and understand its purpose in the scheme of the sport of basketball. Visualise how this can supplement your on-court game. 

Add intensity to each workout, add explosiveness and work hard! 

If you’re looking to add another discipline to help you dominate your workouts and prepare you for the season, then think about what you’re eating. Eat mostly nuts, seeds, vegetables, meats, etc.  This will help you feel strong for each session!

WEEK 1, 2 AND 3 WORKOUTS 

#1 Deck of Cards

Rules of the Game:

  • To perform the prescribed movements and repetitions as fast as you can! 

When you turn over a card, perform that number of the assigned exercise for that suit (Example – 10 of hearts = 10 push-ups )

    • Diamonds- Squat Jumps
    • Spades – Lunge Jumps
    • Hearts – Pushups
    • Clubs – Half Burpees (up-downs)
    • Ace – 40sec side plank
    • All Face Cards – 10 Repetitions of – Mountain Climbers

INTENTIONS: Finish the Deck of cards and beat your time from before or go through the deck twice in one workout. If you have two decks of cards then do that for a longer work out! Do it with a friend or family member and race them! Whoever loses has to draw 3 more cards and do the prescribed exercises!!


# 2 NEED FOR SPEED!

Intentions:

  • Time to get kilometers under our legs.
  • We need to keep some type of running/sprint fitness!

-Race with a friend or family member or even your dogs!

Directions:

  • Run 10 Suicides on a basketball court at the beginning of each minute for 10 minutes!
  • REST 5 MINUTES
  • Then do 5 suicides at the beginning of every minute for 5 minutes.

The Faster you run your suicide the more rest you wil get in between each suicide.

 Ex – If you finish a suicide in 45 seconds you then get to rest the remainder of that minute which would be 15 seconds.

Note:

If you are not at a basketball court, find an oval or a soccer field or any type of space and mimic a basketball court lines so you know where to turn.


#3 BARNYARD FUN!

Rules of the game: 

Race your friends and family! This will promote great conditioning, mobility and core strength!

  • 4 Rounds of:
    • 20m Bear Crawl
    • 20m Crab Walk
    • 20m Duck Walk
    • 20m Frog Leaps

#4 ACTIVATION DAY!

NASAL BREATHING ONLY! >>>

See if you can breathe through your nose for as much of this workout as you can! Learning to control your breathe while under mild duress will give you heaps of benefits in competition!

Wake up Glutes, Hips, Abs and Back!

Develop Core Strength!

  • 5 Rounds of:
    • 45 second plank
    • 10 double leg glute bridge
    • 20 second side Plank (each side)
    • 20 second double leg glute bridge hold
    • 12 Plank knee to elbow

* All exercises to be done slow and under control!


#5 I GO, YOU GO.

Circuit 

– Find a friend/partner and if not, then rest 1 minute between rounds.

  • 5 Rounds each: (10 in total with you doing 5 and partner doing 5) 
    • 5 half burpees – then partner goes
    • 10 lunges – then partner goes
    • 15 Squats – then partner goes
    • 20m sprint down and back – then partner goes

 

WEEK 4!! 

IT’S THE 4TH QUARTER! – WELL DONE! YOU’VE MADE IT THIS FAR! IT’S CRUNCH TIME! THE PRESSURE IS ON! 

Some workouts are similar to the first 3 weeks, which means this week I want you to move faster and beat your times/scores.  There are some new workouts as well so pay attention to the details! Grab a teammate and do it with them! Take videos and pictures and post them in the comment section. Challenge another teammate or two for added competition! 🙂 

TIME TO MOVE  FASTER AND DIG DEEP! LET’S GET AFTER IT!

#1 CORE

  • 5 Rounds
    • 10 Inchworms
    • 14 Leg Lifts. 
    • 12 Sit ups
    • 10 Hands down to elbows and back up-Plank

#2 NEED FOR SPEED

  • 3 Rounds of :
    • 50m sprint
    • 100m sprint
    • 150m sprint
    • 200m sprint
    • 150m sprint
    • 100m sprint
    • 50m sprint
    • 1min rest after each run.

#3 CIRCUIT

  • 5 Rounds of:
    • Sprint 50m
    • Slide  50m (face one way one round, and the other the next)
    • 5 tuck jumps
    • 30 second rest

#4 Deck of Cards

You know the rules of this game but I’ve put them below anyways. The goal here is to do hopefully 3 rounds or 3 times through the deck! If not then work for 15-20 minutes. Look out for the little “twist” I put in there! 

Rules of the Game:

To perform the prescribed movements and repetitions as fast as you can! 

When you turn over a card, perform that number of the assigned exercise for that suit

  • Diamonds = Squats
  • Spades = Lunges
  • Hearts = High Knees
  • Clubs = Butt Kicks
  • Ace = 20 Second Plank
  • All Face Cards = 5 Repetitions of Star Jumps       

*TWIST- every 2 minutes sprint 100m or 50×2  


#5 RUN + AGILITY

 Find a soccer/footy/rugby field or any space.

  •  At each 4 corners of a soccer/rugby field (or find 4 stops on an oval), and complete this:
    • 10 Lunge Jumps
    • 10 squat jumps
    • 5 burpees
    • Sprint in between the 4 stops!
    • Do 7 laps as fast as you can and write your time!

                                                          

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