Elizabethtown College

Men’s basketball

Summer Strength Program

Bluejaypride

Program designed and developed by:

Rich Wenner

Associate Head Coach of Sports Performance

Arizona State University

Justin Edwards

Assistant Men’s Basketball Coach

Elizabethtown College

717-877-6703

Graham Smith

Assistant Men’s Basketball Coach

Elizabethtown College

717-201-7356

Dear athlete,

There are 3 objectives to this plan:

1. Help you to improve as a player
2. Improve our team
3. Improve our program

As a basketball program our goals are lofty, so in turn should be our goals as a team. You must first be willing to help yourself before you can help us as a whole.

To return to the status of a national contender, you must be willing to work as hard as or harder than those other elite schools. Summer league games are NOT enough!

For this strength and agility program to be effective, it must be done IN ADDITION to your league games and skill work.

This program involves lifting weights for strength and increased muscle. The focus areas are the upper body (chest), shoulders, upper back, arms, and most importantly legs. NOT LIFTING LEGS IS NOT AN OPTION! Your legs are where your game begins and ends. All facets of basketball revolve around your legs. Balance, quickness, agility, and explosiveness are all attributes of great players, and it all starts below the waist. This program also involves speed, agility, and quickness exercises.

Follow the program and YOU will see results in October! Follow the program and WE will see results in March!

bluejaypride,

Coach Smith and Coach Edwards

-25 reps of abdominal or core exercises should be done between each set

-Athletes looking to increase muscle size: 8-12 reps. for 3-5 sets

-Athletes looking to increase strength: 3-5 reps. for 3-5 sets

-Follow size or strength program for no more than 6 consecutive weeks before mixing in the other for 2 weeks. Then return to original.

Day 1:

· Speed/agility/quickness:

o Form running drills

o Speed series

· Clean Pull (low body explosive)

· Single leg, Romanian dead lift (low body single strength)

· Decline bench (upper body strength)

· Clock lunges (hamstrings)

· Scissor squat jumps (single/double strength)

· Dumbbell shrugs on iso ball (upper back)

· Cable single arm lateral raise (shoulders)

· Hammer curl (biceps)

· Cross shoulder extension (triceps)

Day 2:

· Lateral speed and quickness

o Form running drills

o Ladder

o Lane slides

o Mirror slides (partner needed)

o T drill

Day 3:

· Walking lunge w/ twist (low body strength)

· Incline bench (upper body strength)

· Squat (low body explosive)

· Curtsy squat (hamstrings)

· Single leg press (single strength)

· Seated cable row (upper back)

· Dumbbell front raise (shoulder)

· 90 degree dumbbell curls (biceps)

· Skull crusher (triceps)

Day 4:

· Multidirectional movements

o Form running drills

o Big Star

o Small Star

Day 5:

· Non Pounding conditioning -pool, bike, etc.

· Bench press (upper body strength)

· Dumbbell jump squat (low body explosive)

· Dumbbell step up (single/double strength)

· Stiff leg dead lift (hamstrings)

· Single leg extension (single strength)

· Seated, bent over lateral raise (upper back)

· Dumbbell military w/ twist (shoulders)

· Cable hammer curl (biceps)

· Single arm cable push down (triceps)

Speed, Agility, and Quickness

Form Running Drills

from http://www.fitplan.com/report/Form%20Running.htm

Marching

Primary muscles worked - Hip Flexors and Gastroc/Soleus

 Begin by walking forward on the balls of your feet using small (12-18 inch steps). Heels should not touch the ground during this exercise. Raise your right knee to hip level (with foot parallel to ground on each stride. Your lifting foot (R) should be flexed (toes lifting towards the sky) and you schould be on the ball of your push off foot (L). Concentrate on keeping trunk and head upright, and keeping arms pumping. After performing this drill with each leg separately, combine marching with both legs over a short distance, once again, focusing on upright head and chest. The marching drill emphasizes proper running mechanics and a driving knee lift with coordinated arm swings, excellent technique for more efficient running mechanics.

Skipping

Primary muscles worked - Hip flexors and hip extensors and Gastroc-Soleus

 The skipping high knee drill is similar to the marching drill. The trunk posture and arm motions are similar, but the cadence is faster. Again, use short strides, and focus on pushing off with your toes.

Butt Kicks

Primary muscles worked - Hamstrings

 Jog slowly while attempting to kick your butt with your heel. Stay on the balls of your feet and keep your thighs perpendicular to the ground.

Quick Feet

Primary muscles worked - all the running muscles

This drill will increase leg turnover rate.

With low knee lift, concentrate on short quick strides while maintaining control and smoothness. Actual speed is not the goal, but efficient running form and keeping foot contact time with the ground minimal. Run as if you are running on a bed of hot coals!

Speed Series

Go from baseline to foul line for 30 second then take 30 seconds rest

1. Sprint up, backpedal back

2. Slide up and back

3. Sprint up, turn, sprint back

One minute rest, repeat

Substitute speed series with 8, 20 yard sprints. Rest 30 seconds in between each.

Speed Ladder

If you do not have access to a ladder at your gym make your own. Use chalk to or tape to make one in your driveway. Ladders vary in length; anything around 10 yards will be adequate. Perform any 5 of the following, 2x each.

1 in each 2 in each karaoke slalom in-in-out hops (1 or 2)

Up 2, back 1 side steps momentum high knees

Jabs (begin from the side, sprint to the ladder, one foot in, backpedal back)

Most can be done backwards also, for a challenge try exercises while dribbling.

Lane Slides/Mirror Slides

For 30 seconds, slide across the lane making sure to point your toe in the direction of the slide. Hold a strong defensive stance and do not cross your feet. Rest 30 seconds, repeat twice more.

For mirror slides stand on the lane as you would for a regular lane slide, but face a partner. One partner will slide and the other will mirror the first’s movements. Switch roles. Rest 30 seconds between sets, each partner leads 3 times.

T Drill

Begin on the baseline directly under the basket.

1. Sprint to the foul line
2. Slide laterally to the 3 point line
3. Slide laterally across to the 3 point line (opposite)
4. Slide laterally back to the foul line
5. Backpedal through the baseline

Complete this drill 3 times resting 30 seconds between each.

Big Star

1. begin at the foul line
2. sprint to half court, backpedal back
3. sprint to the hash mark, backpedal back
4. sprint to the short corner, backpedal back
5. sprint to the opposite short corner, backpedal back
6. sprint to the hash mark, backpedal back

Rest for 2 minutes, reverse the direction and repeat.

Small Star

1. begin in the middle of the lane
2. sprint to the top of the key, slide back
3. sprint to the 3 point line on the wing, slide back
4. sprint to the short corner, slide back
5. sprint to the opposite short corner, slide back
6. sprint to the 3 point line, on the wing, slide back

Rest for 1 minute, reverse sprints and slides and repeat.

Strength Exercises

Clean pull-

1. feet shoulder width apart
2. bend with your back flat and your arms straight to (overhand) grip the bar
3. squeeze your glutes as you straighten your legs
4. rise to your toes and shrug your shoulders
5. slowly lower

Single leg Romanian dead lift-

1. stand on one leg with the other raised behind you, arms in front of you
2. lower your hands and upper body until your chest is parallel to the floor
3. push your heel into the floor to return to upright position
4. switch legs after entire set hold dumbbells for additional work

Decline bench press-

1. using decline bench, slowly lower the bar to your chest
2. press bar up until arms are extended

Clock lunges-

1. feet together, hands on your hips
2. as in the center of a clock, lunge in the direction of each number while keeping your upper body facing forward (towards #12)
3. lunge with right leg for #12 then step back to start, #1 then step back to start…6
4. lunge with left leg for #12 then step back to start, #11 then step back to start…6

Scissor squat jumps-

1. begin in a squatted lunge position
2. explode straight up and switch your foot position in air
3. upon landing bend into the squat lunge position again
4. explode straight up and switch your feet again in air

Dumbbell shrugs on iso ball-

1. seated on iso ball (or bench) with dumbbells in each hand, shoulders relaxed
2. shrug your shoulders up and roll them backwards

Cable single arm lateral raise-

1. standing between cable crossover towers, holding low pulley handles just below waist
2. with your elbow slightly bent, raise one arm until parallel to the floor
3. reverse the motion and switch arms

Hammer curls-

1. seated on a bench or iso ball, dumbbell in each hand with your palms facing in toward you
2. with your back straight slowly curl the weight up until your thumbs are near your shoulders
3. slowly lower

Cross shoulder extension-

1. seated on an incline bench with dumbbell over head in right hand
2. place left hand on right tricep for support
3. low weight (in right hand) over your left shoulder
4. extend elbow pushing weight back up over head

Walking lunge with twist-

1. lunge walk while holding a plate or medicine ball
2. with each step rotate plate or ball along with upper body towards the knee that is up

Incline bench press-

1. using incline bench slowly lower the bar to your chest
2. press up and slightly back

Squat-

1. feet shoulder width apart with the bar resting on your shoulders
2. lower your body (keeping your back straight) until your thighs are parallel to the floor.
3. pause then press back up to starting position

Curtsy squat-

1. stand with the bar across your shoulders
2. cross your right foot behind your left so only the tip of your righ shoe touches the floor
3. with your weight on you left leg, slowly lower your body

Single leg press-

1. use the seated leg press machine
2. lower weight until your hamstring and calf from a 90 degree angle
3. push weight back up until legs are extended

Seated cable row-

1. seated in front of a low pulley cable with legs out in front
2. grip the ends of the rope or handles, hold with arms straight
3. keeping your torso upright, squeeze your shoulder blades together and pull your fists in to your chest
4. slowly return arms to start position

Dumbbell front raise-

1. standing with feet about 12” apart, hold a dumbbell in each hand at your sides with your palms facing in
2. keeping your elbows straight, raise the weights and twist your arms until they’re parallel to the floor (palms down)

90 Degree dumbbell curls-

1. seated on a bench or iso ball, hold a dumbbell in each hand (palms up)
2. hold one arm at 90 degrees
3. with the other arm, curl the weight to your shoulder
4. slowly return the curled weight to starting position

-hold the weight at 90 degrees for the entire set before switching arms

Skull crusher-

1. lying on a bench, hold the (curl) bar straight up
2. slowly lower the weight until your arm forms a 90 degree angle and the bar is just over your head
3. extend arms back to start- you elbows should be the only part of your arm moving

Bench press-

1. lower the bar to your chest or until backs of arms are parallel to the floor
2. press weight up

Dumbbell jump squat-

1. feet a little farther than should width apart, dumbbell in each hand (palms in)
2. lower your body until thighs are parallel to the floor
3. lean forward slightly and jump straight up (as high as possible)

Dumbbell step up-

1. standing in front of a bench with dumbbells in each hand
2. step up on the bench with one foot
3. pull your opposite leg up also as if jumping for a lay up
4. opposite foot should not step on the bench, rather return to the floor
5. return step up foot to floor, alternate legs

Stiff leg dead lift-

1. hold the bar of you (about waist height) with an alternating grip
2. lower the weight to knee height (do NOT round your back)
3. keeping your legs straight, return to start

Single leg extension-

1. using leg extension machine, work one leg at a time

Seated, bent over lateral raise-

1. seated on a bench or iso ball, with dumbbells in each hand
2. bend at the waist until you chest is touching your thighs and your arms are hanging below your thighs
3. slowly raise dumbbells out and up until arms are parallel to the floor
4. slowly lower back to start

Dumbbell military with twist-

1. seated on a bench or iso ball, with arms curled in, hold dumbbells with hands facing you
2. push weight up while twisting arms out until arms are extended over head
3. slowly lower to start position

Cable hammer curl-

1. stand facing a low pulley, grip the handle with your palm facing in
2. curl handle up to shoulder
3. slowly lower to start

Single arm cable push down-

1. stand facing a high pulley, grip the handle with palm facing down (arm forming a 90 degree angle)
2. push the handle down until arm is extended
3. slowly raise back to 90 degrees