BASKETBALL WORKOUT TECHNIQUE
LADY PATRIOT BASKETBALL WEIGHT ROOM OFFSEASON GOALS
#1 - USE STRENGTH AND CONDITIONING TO DEVELOP MENTAL TOUGHNESS
#2 - DEVELOP BETTER ATHLETES
#3 - TEACH THEM HOW ACHIEVE MAX EFFORT. "STRAIN!!"
#4 - GOAL- "PREHAB" so there is never any Rehab. STRENGTHENING ALL JOINT MOVEMENTS!!
We need to focus on proprioception (teach kids to physically feel correct form.)
Variation of activity will be the key of developing better athletes. Different movements and resistance.
Back Squat- Heavy twice a week to promote Quad, ab, core, posterior chain strength.
Explosive Squat- Push through heels to the toes. Extend hips. Speed is the Key.
Frontal Squat- Below parallel will promote speed/verticle/flexabiliy. Also strengthen the back.
Overhead Squat- Full body workout, promoting flexability and coordination. (body control)
CLEAN VARIATIONS and OLYMPIC LIFTS
Hang Snatch Squat
Hang Split Jerk Front
Hang Clean Jerk
INTRODUCTION PHASE (Feb 25-March 8)
PHASE 1 (March 11- April 12)
OVERVIEW WITH ALL PHASES (Year Round Program)
NO SUBSITITUTE FOR STRENGTH AND NO EXCUSE FOR THE LACK OF IT
THINGS WE WANT TO ACCOMPLISH IN OFFSEASON
SET THE TONE OF OUR PROGRAM
DEVELOP MENTAL TOUGHNESS
DEVELOP TEAM WORK
TEACH MAX EFFORT
DEVELOP ACCOUNTABLITY TO THEMSELVES AND TEAM
HAVE THEM DOING THE MOST DINAMIC AND INOVATIVE OLYMPIC STYLE PROGRAM AVAILABLE TO ANY HIGH SCHOOL OR COLLEGE ATHLETE