Well, if you are a player who plays basketball year round, it is good to be practicing 2-3 times a week and play a game on the weekend. That means you will have the opportunity to improve on your weaknesses and improve your chemistry with your teammates.
The question is, what do you do during the off-season?
I know its the summer, you want to go to the beach and hang out with your friends. Little did you know that, off-season if you use your time wisely, is the time to get stronger, to get faster, to improve your dribble skills, shooting skills and maintain your cardio fitness. Now, I don't mean to play ball everyday but at least work on your skills 2-3 times a week.
Basically, what you are trying to do is to maintain your skills during the off-season. Remember, if you don't use it, you lose it!
Follow this training program towards the end of the summer break to fall before club start up again. This month is crucial especially if you're trying out for a club team. Even if you are not required to try-out, you can use this program to help you get back to basketball mode before season starts.
Off-season training program for junior high and high school female players.
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Ball
handling drills
|
Skipping 1min on 1min off for 5-10min | Ball handling drills | Skipping 1min on 1min off for 5-10min | Ball handling drills | Pick up game |
Foul shots make 100 | Push-ups 4 x 15-20 | Foul shots make 100 | Push-ups 4 x 15-20 | Foul shots make 100 | |
Crunches 4 x 30 | Squats 4 x 20 | Crunches 4 x 30 | Squats 4 x 20 | Crunches 4 x 30 | |
Russian twist 4 x 30 | Russian twist 4 x 30 |
Record the time you spent working on your skills.
Record your foul shots from today until your season starts.
This is a program to help your game get better coming from summer break. Your coach will be surprised!
If you have any questions, please contact me at melanie@pureskillsbasketball.com
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