For today’s athletes keeping your body prepared to perform at a high-level is extremely important. The time between club basketball and high school basketball can be a time to improve or if nothing else maintain momentum that was gained in July. The tough thing for most high school athletes is how to do this. We ask Carlos Daniel one of the Denver Nuggets strength and conditioning coaches to put together a workout plan that will help our high school basketball players do just that.
Week 1-2
Day 1
Chest – Db bench press 3×10 – standing cable fly’s with rope
Back – standing low row 3X 10 – single arm lat pull down
Biceps- DB half curls 3X10 – straight bar curl full range of motions
Triceps – standing triceps ext 3×10
Legs – single leg press 3×10 – DB bell squats
Day 2
Same exercises lower the weight and go for time 30 seconds each lift
Day 3
Push up, pull ups, band curls, dips, squat jumps or step ups on box.
Conditioning
Day 1
30 min jog
Day 2
Ladder sprints on court (up to 5 and back down)
Day 3
endurance 30 min walk up hill
Basketball work
Day 1
guards establishing inside foot, bigs drop steps and hook shot no dribble
Day 2
guards inside foot one dribble shot, bigs drop steps withpower dribble
Day 3
guards inside foot two dribbles, Bigs up and under moves
Weeks 3-4
Day 1
Chest Db incline press 3×10 – decline press (on machine)
Back reverse fly 3×10 – single are DB row
Biceps plate curls 3×10 – single arm db curl
Triceps db kick backs – plate overhead ext
Legs smith squats – weight lunges
Day 2
Same exercise timed
Day 3
Push up on ball ten on each arm, arm med ball drills (over head pass and chest pass), oblique wall toss. Plyos for legs.
Conditioning
Day 1
incline jog 25 min
Day 2
8’s,4’s (cross court with dribble) (10 of each)
Day 3
walking backward for five side step for five
Basketball work
Day 1
guard one dribble lay up from three and jumper , big right left hooks
Day 2
guards two dribbles from half lay ups and jumpers, power dribble hooks
Day 3
guards one and two dribble change of direction, bigs skilled hooks (step off block)
Week 5-6
Day 1
Chest – single arm chest press – 3×10 single arm fly’s
Back – wide grip low row 3×10 – lat pull down w rope
Biceps – high cable curls 3×10 – preacher curls
Triceps – bench dips – triceps push ups
Legs db bell step ups 3×10 – lunge jump switch
Day 2
Timed
Day 3
Pushups (med ball chest pass), pull ups (granny toss ups), single arm curl with ball shoulder press toss, tricep pushups (over head soccer pass)
Conditioning
Day 1
20 min interval sprint jog sprint
Day 2
15 min slide and glide, back pedal (on court)
Day 3
20 min step mill skip a step
Basketball workout
Day 1
guard, establish go to move one dribble, big sikma no dribble
Day 2
guards, go to move two dribbles, bigs sikma one dribble
Day 3
guard one on one (0-1, or 2 dribbles), bigs scoring over