| THE HUMAN PERFORMANCE CENTRE |
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For: Basketball |
Training Period (Rotation): 4-6 weeks |
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Rotations: 1 - 2 |
Rest btw Rotations: 5 - 7 days |
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| EXERCISE |
SPEED |
REPS |
SETS |
REST btw |
NOTES |
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SETS |
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| HANG CLEAN or CLEANS |
1, 1, 2 |
4 |
4 |
3 min |
Immediately after each set, 4 x ' 3 tuck jumps and sprints' over 5-10m, or
just |
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4 jumps if space is tight. Maximum power/effort and fast feet off the floor! |
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| DUMBELL FORWARD LUNGES (10kg ea) |
Dynamic |
6ea leg |
3 |
3 min |
Explosive lunge jumps after each set. Complete 3 leading off (foot fwd) each |
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leg. One rep is two jumps…again maximum explosivness! |
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| LATERAL LUNGES @ 45 Degress (10kg) |
Dynamic |
6ea leg |
3 |
3 min |
Face forward. Dynamic rebound movement is essential. No exercises follow |
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each set of this exercise. |
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| DUMBBELL ROUTINE |
1, 1, 3 |
8 |
3 |
1 min |
Alternate biceps curls; double overhead press; lower arms to 90 degrees to |
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the side; pec fly to the front; alternate biceps curl lower to start
position. |
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| DUMBBELL BENCH PRESS (10kg each) |
1, 1, 3 |
10, 8, 8, 6 |
4 |
1 - 2 min |
Bring the DB's to a 'mid-chest' level and push slightly |
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backwards on the way up. Breath out on the 'lift' and normally during the |
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lower'. Work to ' failure' where the last rep is very difficult/impossible
to do. |
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| SINGLE ARM ROWS |
1, 1, 3 |
8 |
3 |
switch |
Keep tumbs in the 'up' position. The rest btw sets occurs while one side is |
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lifting, so go straight from one side to the other until finished. |
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| REVERSE CURLS |
1, 1, 1 |
8 |
2 |
1 min |
Keep heels in-line with buttocks. Lift toes straight up by 4-6inches. Avoid |
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rocking forward or backward. Use just lower abs to lift. |
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| SWISS BALL; KICK BACKS |
3, 2, 4 |
12 |
2-3 |
1 min |
Keep your hips high, ensure your body is straight and that you focus on
using |
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primiraly the core muscles to stabilise the movement. Have your toes only |
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on the ball if possible and keep your knees together.
Slower movement! |
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| SWISS BALL; KNEELING BALANCE |
n/a |
3 |
1 |
1 min |
Try to knee up as straight and tall as possible. Look up and in front of
you, |
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Hold for up to 2 minutes per rep. |
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not down to the floor. Try to keep eyes closed! |
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Notes: NOTE CHANGES IN SPEEDS, REPS AND
SETS.
1. SPEED: Refers to the speed at which you lift. e.g. 1, 2, 4 will be… 1
second to lift the weight, pause at the end of the lift for 2 seconds then lower
the weight over 3 seconds.
2. WARM-UP: Complete a 5 minute light jog or bike to warm - up. Keep
stretching to a minimum as over stretching will decrease explosive power.
3. COOL-DOWN: This should involve stretching those muscles just used in
training, hold stretches for up to 1 minute and complete a minimum of 3 reps each
side.
4. NUTRITION: Be aware that recovery is highly dependant on fluid and
food intake, ensure you rehydrate and eat a mixture of protien and carbohydrate
as soon as possible after training, the firat 20-30 minute window is
particularly important.
Ipswich
Basketball Club