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Women's Basketball Off-Season Workout Plan

This document outlines a 4-week strength training program for a women's basketball team. It includes warm-up and cool-down exercises, as well as workout circuits focusing on exercises like burpees, jump squats, medicine ball throws, and box jumps. Sets, repetitions, and rest periods are prescribed for each exercise across the 4 training weeks to progressively challenge the athletes.

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theshow31
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1K views12 pages

Women's Basketball Off-Season Workout Plan

This document outlines a 4-week strength training program for a women's basketball team. It includes warm-up and cool-down exercises, as well as workout circuits focusing on exercises like burpees, jump squats, medicine ball throws, and box jumps. Sets, repetitions, and rest periods are prescribed for each exercise across the 4 training weeks to progressively challenge the athletes.

Uploaded by

theshow31
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Week 1 Workout Plan
  • Week 2 Workout Plan
  • Week 3 Workout Plan
  • Week 4 Workout Plan
  • Week 5 Workout Plan
  • Week 6 Workout Plan
  • Week 7 Workout Plan
  • Week 8 Workout Plan
  • Week 9 Workout Plan
  • Week 10 Workout Plan
  • Week 11 Workout Plan
  • Week 12 Workout Plan

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 1


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 12 10 15 10 5 10 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 6 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 8 8 8 12 10 15 10 5 8 8 8 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 10 8 15 10 5 10 8 8 8 10 8 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

10 15 10

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 2


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 12 10 15 10 4 8 6 6 8 10 15 10 6 4 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 12 10 15 10 6 6 4 6 6 8 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 10 8 15 10 6 4 8 6 6 8 10 8 15 10 4 1 1 1 1 1 1 1 1 1 1 1 1

10 15 10

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 3


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 12 10 18 10 6 4 6 5 5 8 10 18 10 3 6 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 5 5 8 12 10 18 10 6 6 4 5 5 8 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 8 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 8 18 10 6 4 6 5 5 8 10 8 18 10 3 6 5 1 1 1 1 1 1 1 1 1 1 1 1

3 5

10 18 10

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 4


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 12 8 18 12 6 6 6 3 5 5 4 8 8 18 12 3 5 4 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 5 4 8 12 8 18 12 6 6 6 6 3 5 4 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 10 6 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 10 6 18 12 6 6 6 3 5 5 4 8 10 6 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 4

8 18 12

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 5


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 20 12 6 6 6 3 4 4 3 8 8 20 12 3 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 4 4 8 12 8 20 12 6 6 6 6 3 4 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 10 6 20 12 6 6 6 3 4 4 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 3

3 4 3

8 20 12

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Med Ball Push-Up Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front Lat and Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 6


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 12 8 20 12 5 5 4 2 4 2 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 6 3 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 5 2 3 3 8 12 8 20 12 5 5 4 4 2 2 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 10 6 20 12 5 5 4 2 4 2 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

8 20 12

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 7


Rest (min) Friday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 6 6 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 10 18 15 5 8 6 6 8 10 10 18 15 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 6 8 8 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 8 8 8 15 10 15 10 6 5 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 8 8 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 8 8 10 12 8 18 12 5 8 8 8 10 12 8 18 12 5 1 1 1 1 1 1 1 1 1 1 1 1

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 8


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 10 18 15 6 4 6 5 5 8 10 10 18 15 4 6 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 6 6 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 15 10 15 10 6 6 4 6 6 8 10 15 10 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 6 6 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 6 6 10 12 8 18 12 6 4 6 6 6 10 12 8 18 12 4 6 6 1 1 1 1 1 1 1 1 1 1 1 1

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 9


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 4 4 8 12 10 20 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 3 5 4 4 8 12 10 20 20 6 3 5 4 4 8 12 10 20 20 3 5 4 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 5 5 8 15 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 5 4 5 5 8 15 10 18 10 6 5 4 5 5 8 10 18 10 5 3 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 5 5 10 12 8 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 5 5 5 10 12 8 20 15 6 4 5 5 5 10 12 8 20 15 3 5 5 1 1 1 1 1 1 1 1 1 1 1 1

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 10


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 12 8 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 25 20 6 6 6 3 4 4 3 8 12 8 25 20 2 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 15 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 5 4 8 15 8 18 12 6 6 6 5 3 5 4 8 8 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 5 12 15 6 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 12 15 6 20 15 6 6 6 3 5 5 4 12 15 6 20 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 3

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PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 11


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 3 3 4 8 12 8 25 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 3 3 3 3 8 12 8 25 25 6 6 6 3 3 3 3 8 12 8 25 25 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 4 5 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 15 8 20 12 6 6 6 5 3 4 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 12 15 6 22 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 3 12 15 6 22 15 6 6 6 3 4 4 2 12 15 6 22 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

4 3 3

3 4 2

[Link]

PERFORMANCE CENTER FUELED BY


Monday Exercise Warm-Up: High Knee Walk High Knee Jog Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throws Hang Clean Physioball Dumbbell Bench Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throws Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Womenss Basketball Off-Season Level II Strength WEEK 12


Rest (min) Friday Exercise Warm-Up: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 4 6 4 3 8 15 8 30 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 3 4 3 2 8 15 8 30 25 5 5 4 2 3 2 2 8 15 8 30 25 1 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 5 3 4 3 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 4 2 3 3 8 15 8 20 12 5 5 4 3 2 2 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 3 4 3 12 15 6 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 3 3 2 12 15 6 25 20 5 5 4 2 3 2 1 12 15 6 25 20 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

[Link]

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