Areas of Emphasis:
1. Conditioning
2. Agilities
3. Strength
4. Shooting
5. Ball Handling
Plan to work on at least two of these elements 3-5 days a week.

Conditioning Plan Options:
1. Stairs 3x (School or Stadium)
2. ½ court to full court sprints (in gym options)
3. 10 court sprints in 60 seconds
4. 10 ½ court sprints in 30 seconds
5. 1 minute high knee - go hard, go fast
6. 1 minute power skip - go hard, go fast
7. 1 minute alternate leg lunges
8. 1 minute defensive position shuffle step - go slow, go low(On track options)
Refer to 12 week conditioning program

Agility Options:
1. Jump Rope!!! (work up to five minute cycles)
2. Fast lateral jumps (feet together) 30 second cycles
3. Ladder drills - fast feet
4. Dot drills - fast feet

Strength Options:
Option One - Refer to "President’s Basketball Strength Program"

Shooting Drills:
1. Sprint wing to wing
2. Elbow toss-n-shoots
3. Elbow toss to wing toss
4. Sprint baseline to baseline

Ball Handling Drills:
1. 2 ball - speed and control (work hands together)
2. 2 ball - speed and control (alternate hands)
3. 2 ball - speed and control (work hands together) - move up and down court
4. 2 ball - speed and control (work alternate hands) - move up and down court
5. Speed dribble to lay up
6. Speed dribble to jumper
7. Hesitation dribble to lay up
8. Hesitation dribble to jumper
 9. Between legs - get angles
10. Pullback crossovers

Note: Play ball as much as you can, but do not compromise these workout options.  Please call or email me for help and support.

Coach Quigley
jquig85@yahoo.com

Off-Season Strength Program

Monday - (Legs, Back)
Squats 5-5
Leg Ext. 3-8
Leg Curls 3-8
Calf Raises 3-10
Bent-Over Rows 3-6
Situps 2-30

Tuesday - (Chest - Shoulders - Arms)
Bench Press 5-5
Close Grip Bench 3-6
Flies 3-8
Behind Neck Press 3-6
Bent-Over Laterals 3-8
Lying Tricep Ext. 3-6
Tricep Pulldowns 3-8
Curls 3 sets 6-6-6
Hammer Curls 3-8
Situps 2-30

Wednesday Rest

Thursday - (Legs, Back)
Squats 5-5
Leg Ext. 3-8
Leg Curls 3-8
Calf Raises 3-10
Bent-Over Rows 3-6
Pullovers 3-8
Situps 2-30
Bench Jumps 2-10

Friday–- (Chest - Shoulders - Arms)
Bench Press 5-5
Close Grip Bench 3-6
Flies 3-8
Behind Neck Press 3-6
Bent-Over Laterals 3-8
Lying Tricep Ext. 3-6
Tricep Pulldowns 3-8
Curls 3 sets 6-6-6
Hammer Curls 3-8
Situps 2-30

Thursday - (Legs, Back)
Squats 5-5
Leg Ext. 3-8
Leg Curls 3-8
Calf Raises 3-10
Bent-Over Rows 3-6
Pullovers 3-8
Situps 2-30
Bench Jumps 2-10

President 12-week Conditioning Program

WEEK ONE
Day 1. REPEAT 100's
2 sets of 8 x 100m @ 20 - 24 sec. w/ 30 rest between runs. 3 min. rest between sets - the goal is to bring the time of the run down w/ each cycle while maintaining the prescribed rest interval. Finish w/ a 10 min. steady cool-down run.

Day 2 90 SEC. RUNS
6 x 90 sec. run w/ 3 min. recovery between runs.

Day 3 STEADY RUN
20 minutes

WEEK TWO
Day 1 30 / 30's
10 x 30 sec. runs, 30 sec. jog recovery
Finish w/ a 10 min. steady cool-down run.

Day 2. STEADY RUN
25 min.

WEEK THREE
Day 1 10 SEC. BURSTS
Burst hard w/ max effort for 10 sec. then slow down and coast for 30 sec.
2 sets of 5 min. - 3 min. walk between sets.
Finish w/ a 10 min. steady cool-down run.

Day 2 FARTLEK
To simulate the demands of the game with quick starts and stops done continuously. The work bursts should very from as short as 15 sec. to as long as 90 sec. Run w/ a hard effort. Jog for recovery. Alternate in this manner until the total time objective is completed.
20 min. total time w/ 15 hard efforts dispersed throughout.
Steady run 30 min.


WEEK FOUR
Day 1 REPEAT 100's
3 sets of 6 x 100 at 18 - 22 sec. w/ 30 sec. rest between runs.
3 min. rest between sets.
Finish w/ 10 min. steady cool-down run

Day 2 90 SEC. RUNS
8 x 90 sec. run w/ 3 min. recovery between runs

Day 3 STEADY RUN
30 min.

WEEK FIVE
Day 1 30 / 30's
12 x 30 sec. runs, 30 sec. jog recovery.
Finish w/ a 10 min. steady cool-down run

Day 2 2 MIN. RUNS
5 x 2 min. run w/ 2 min. recovery between runs

Day 3 STEADY RUNS
30 min.

WEEK SIX
Day 1 10 SEC. BURSTS
2 sets of 6 min. - 3 min. walk between sets.
Finish w/ a 10 min. steady cool-down run.

Day 2 FARTLEK
25 min. total time w/ 18 hard efforts dispersed throughout.

Day 3 STEADY RUN
30 min.

WEEK 7
Day 1 REPEAT 100'S
Two sets of 10 x 100 at 16 - 20 sec. w/ 30 sec. rest between runs.

Day 2 90 SEC. RUNS
8 x 90 sec.. runs w/ 3 min. recovery between runs.

Day 3 STEADY RUN
30 min.

WEEK 8 - REST

WEEK 9
Day 1 30 / 30'S
12 x 30 sec. runs, 45 sec. jog recovery.

Day 2 6 x 1 min. runs w/ 2 min. recovery between runs.

Day 3 STEADY RUN
30 min.

WEEK 10
Day 1 10 SEC. BURSTS
Two sets of 7 min. walks between sets.
Finish w/ a 10 min. steady cool-down run.

Day 2 FARTLEK
30 min. total time w/ 20 hard efforts dispersed throughout.

Day 3 STEADY RUN
30 min.

WEEK 11
Day 1 REPEAT 100'S
Three sets of 8 x 100 at 16 - 20 sec. w/ 30 sec. rest between runs.
Three min. rest between sets.
Finish w/ a 10 min. steady cool-down run.

Day 2 POWER RUNS
3 x 45 sec. runs all out w/ 10 - 12 min. recovery between runs.

Days 3 STEADY RUN
30 min.

WEEK 12
Day 1 POWER RUNS
4 x 30 sec. runs all out, 5 min. recovery.
Finish w/ a 10 min. steady cool-down run.

Day 2 TWO MIN. RUNS
3 x 2 min. runs w/ 2 min. recovery between runs.

Day 3 STEADY RUN
30 min.