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Lady LegendsBasketballWorkout Booklet“Daring To Be Great!”Lady Legends Basketball Workout Booklet Index

Weekly WorkoutRoutine . 1Conditioning Program . .2Plyometric Program . .3Plyometric Exercise Descriptions . .4Ball Handling Workout . .5Post Workout .6Perimeter Workout . 7Shooting Workout . .8Shooting Drill Descriptions .9-10Workout Records .11Contact Information:*Mike Castillo (Head Coach)-Email: HoustonLadyLegends@gmail.com-Phone #: 832-884-2099*Ericka Castillo (Director)-Email: HoustonLadyLegends@gmail.com-Phone #: 832-546-7673Example of Possible Lady Legends BasketballWeekly Workout Routine

Goal: The goal of the Ladyworkout routine is to provide ourshould use to know when to do eachLegends Basketball weeklyathletes with a schedule that theyof the workouts that are provided.This is an example of a possible weekly workout routine that you could do. Make sure that yougive yourself proper time to rest between workouts and that you eat and take care of your bodyproperly. Basketball workouts should be done as often as you would like and we recommendthat you work at bettering your game at least 3 days a week (working at game speed). Feel freeto combine basketball workouts (ex. do ball handling, shooting, and perimeter workout all inthe same day). The more time you put in working on your basketball skills the better youbecome as an individual and the better we become as a rogramBasketballWorkoutsBFS sBFS StrengthProgramBasketballWorkoutsBFS lWorkoutsIngredients for Success:*Passion*Talent*Hard Work*TimingLady Legends Basketball Conditioning ProgramGoal: The Lady Legends Basketball Conditioning Program is designed to help theathlete improve their conditioning so that they will be able to outplay their opponent onthe court.This is an example of a basic 3-day a week, 4 week long, conditioning/speed program. If you arelooking for a more advanced program or demonstrations of the exercises contact us and wewould be happy to help. Make sure to drink enough water before, during, and after exercising.Each workout should be about 15 minutes long.Week 1:

Day 1Warm up: Jog .25 mile/ Jumprope (250 jumps)10X25 yard sprints (jog back)Cool down: Jog .25 mile/ StretchDay 2Warm up: Jog .25 mile/ Jumprope (250 jumps)1.5 mile runCool down: StretchDay 3Warm up: Jog .25 mile/ Jumprope (250 jumps)12X25 yard sprints (jog back)Cool down: Jog .25 mile/ StretchWeek 2:Day 1Day 2Warm up: Jog .25 mile/ Line drill Warm up: Jog .25 mile/ Lineroutine (look at plyo demo sheet)drill routine (look at plyo demosheet)10X30 yard sprints (jog back)1.5 mile runCool down: Jog .25 mile/StretchCool down: StretchDay 3Warm up: Jog .25 mile/ Line drillroutine (look at plyo demo sheet)14X25 yard sprints (jog back)Cool down: Jog .25 mile/StretchWeek 3:Day 1Warm up: Jog .25 mile/ Dot drillroutine (look at plyo demo sheet)10X40 yard sprints (jog back)Cool down: Jog .25 mile/StretchDay 2Warm up: Jog .25 mile/ Dot drillroutine (look at plyo demo sheet)2 mile runCool down: StretchDay 3Warm up: Jog .25 mile/ Dot drillroutine (look at plyo demo sheet)16X25 yard sprints (jog back)Cool down: Jog .25 mile/StretchDay 2Warm up: Jog .25 mile/ Jumprope (250 jumps)2 mile runCool down: StretchDay 3Warm up: Jog .25 mile/ Jumprope (250 jumps)18X25 yard sprints (jog back)Cool down: Jog .25 mile/StretchWeek 4:Day 1Warm up: Jog .25 mile/ Jumprope (250 jumps)12X40 yard sprints (jog back)Cool down: Jog .25 mile/StretchKey:10X25: 10 sprints of 25 yardsJog back: Jog back to starting line after you finish your sprintLady Legends Basketball PlyometricProgramGoal: The Lady Legends Basketball Plyometric Program is designed to help the athleteimprove their explosiveness in areas that will help them on the basketball court.

This is an example of a basic 2-day aweek, 8 week long, plyometric trainingprogram, if you are looking for a moreadvanced program or demonstrationsof the exercises contact us and wewould be happy to help. Look at thedescriptions of the exercises on the next page to see how to properly perform each exercise.Make sure to always perform these exercises on a forgiving surface, properly warm-up, andallow for adequate recovery time between sets. Feel free to change the amount of sets and repsyou complete for the exercises. Workouts should last about 45 minutes.Week 1:Warm-up: Jog .25 mile/Jump rope (200 jumps)Week 2:Warm-up: Jog .25 mile/Jump rope (200 jumps)5 yard shuffle(1x12touches)Straight leg jumps (2x12)5 yard shuffle (2x8touches)Straight leg jumps (2x12)Squat jumps (2x8)Lunge jumps (2x8)Step up jumps (1x14)Quick step ups (1x20 eachleg)Side hops over cone(2x10)Cool down: Jog .25 mile/StretchSquat jumps (2x8)Lunge jumps (2x8)Step up jumps (1x16)Quick step ups (1x20each leg)Side hops over cone(2x12)Cool down: Jog .25 mile/StretchWeek 5:Warm-up: Jog .25 mile/Jump rope (200 jumps)5 yard shuffle (2x10touches)Straight leg jumps (2x16)Week 6:Warm-up: Jog .25 mile/Jump rope (200 jumps)5 yard shuffle (2x12touches)Straight leg jumps (2x16)Squat Jumps (2x12)Lunge Jumps (2x12)Step up jumps (2x14)Quick step ups (1x22 eachleg)Side hops over cone(2x12)Cool down: Jog .25 mile/StretchSquat Jumps (2x12)Lunge Jumps (2x12)Step up jumps (2x16)Quick step ups (1x22each leg)Side hops over cone(2x14)Cool down: Jog .25 mile/StretchWeek 3:Warm-up: Jog .25 mile/Line Drills (25 repseach)Triangle Shuffles (2x8touches)Straight leg jumps(2x14)Squat Jumps (2x10)Lunge Jumps (2x10)Step up jumps (2x10)Quick step ups (1x22each leg)One leg jumps fordistance (1x10 each leg)Cool down: Jog .25mile/ StretchWeek 7:Warm-up: Jog .25 mile/Dot Drills (2 minutes)Triangle Shuffles (2x10touches)Straight leg jumps(2x18)Squat Jumps (2x14)Lunge Jumps (2x14)Step up jumps (2x18)Quick step ups (1x24each leg)One leg jumps fordistance (2x7 each leg)Cool down: Jog .25mile/ StretchLady Legends Basketball PlyometricExercise DescriptionsWeek 4:Warm-up: Jog .25 mile/Line Drills (25 reps each)Triangle Shuffles (2x10touches)Straight leg jumps (2x14)Squat Jumps (2x10)Lunge Jumps (2x10)Step up jumps (2x12)Quick step ups (1x22each leg)One leg jumps for distance(1x10 each leg)Cool down: Jog .25 mile/StretchWeek 8:Warm-up: Jog .25 mile/Dot Drills (2 minutes)Triangle Shuffles (2x12touches)Straight leg jumps (2x18)Squat Jumps (2x14)Lunge Jumps (2x14)Step up jumps (2x20)Quick step ups (1x24 eachleg)One leg jumps for distance(2x8 each leg)Cool down: Jog .25 mile/Stretch

*5 yard shuffle: Get in a defensive5 yards, then touch the line and shuffle(stay low and keep feet apart).stance and shuffle as quickly as you canback to the start as quickly as you can*Straight Leg Jumps: Stand with your feet shoulder width apart and your arms pointed up to the skystraight above your head. Jump up as high as you can while barely bending your knees.*Squat Jumps: Stand with your feet shoulder width apart and get down in a squat with your knees ata 90 degree angle. Jump up as high as you can and then land back in the squat (jump as quickly aspossible and drive your arms up to the sky while jumping).*Lunge Jumps: Start in a lunge with one foot a comfortable distance in front of the other. Jump ashigh as you can and switch which leg is your lead leg while you are in the air (jump up as quicklyas you can and make sure to use your arms when jumping).*Step up Jumps: Find a step or a bow that is no more then 2 feet high. Put one foot on the step withthe other foot being on the ground. Jump up as high as you can off of the foot that is on the chairand switch which leg is on the step while you are in the air.*Quick Step ups: Find a step or a box that no more then a foot high. Start with both feet on theground and as quickly as you can step up onto the step with you lead foot, once your lead foot hastouched the step quickly bring your other foot up to touch the step (you are not jumping in thisexercise, you are simply touching the step as quickly as you can).*Side Hops Over Cone: Find a cone or a chair that is a foot high. Hop over the cone as quickly aspossible with both feet landing on the other side of the cone and then repeat.*Triangle Shuffles: Put 3 cones 5 yards apart in the shape of a triangle. Start in a defensive stanceand as quickly as you can shuffle from one cone to the other. Shuffle in a triangle, dropping yourback foot to change directions.*One Leg Jumps: Start on your right leg and jump as far and high as you can for the specifiedamount of jumps and then switch to your left leg on the way back.*Line Drills: Find a line on the gym floor or draw it in chalk. Hop back and forth over that lineeither side to side or front to back. Mix up hoping on both feet, left foot, and right foot.*Dot Drills: Make a mark on the ground in chalk at five different places, making it look like thenumber 5 on a dice. Hop as quickly as you can from dot to dot in a variety of different patterns. Mixup hoping on both feet, left foot, and right foot.

Lady Legends Basketball Ball HandlingWorkoutGoal: The Lady Legends Basketball Ball Handling Workout is designed to help theathlete improve their ball handling skills while working at game speed.While performing the ball handling workout make sure to: keep your eyes up, be in an athleticstance, dribble using the pads of your fingers, and practice at game speed. Feel free to contactus if you would like more ball handling drills. Each ball handling routine should take between 5and 10 minutes.1 Ball Stationary Dribbling:*20 right hand speed dribbles from knee*20 right hand speed dribbles as low as you can*20 left hand speed dribbles from knee*20 left hand speed dribbles as low as you can*20 crossovers (knee to knee)*20 behind the back dribbles*20 between the leg dribbles each way*20 right hand side to side dribbles*20 right hand front to back dribbles*20 left hand side to side dribbles*20 left hand front to back dribbles*20 right hand “in and out” dribbles*20 left hand “in and out” dribbles*5 figure-eights each wayZigzag Dribbling on the Move (1 ball):*Start on baseline and explode out 2 dribbles, thenchange directions, and explode out 2 more dribbles,continue until you reach the other baseline. Usethese 5 change of direction moves going down andback:*Crossover*Between the legs*Behind the back*Spin dribble*Hesitation*Feel free to add double moves (ex. between thelegs to a crossover)

2 Ball Stationary Dribbling:*25 speed dribbles from knee*25 speed dribbles as low as you can*25 alternating speed dribbles from knee*25 alternating speed dribbles as low as you can*10 seconds of dribbling with one high and onelow, then switch *25 side to side dribbles*25 front to back dribbles*25 “in and out” dribbles*5 figure-eights each wayDribble Moves (make all 6 shots for each move):*Start at half court and speed dribble up to the topof the key, where you practice your move. (20 totalmade baskets)*Hesitation dribble, going both left and right for alay-up, a pull-up, and a 3.*Crossover dribble, going both left and right for alay-up, a pull-up, and a 3.*Between legs dribble, going both left and right fora lay-up, a pull-up, and a 3.*Behind back dribble, going both left and right fora lay-up, a pull-up, and a 3.*Spin dribble, going both left and right for a layup, a pull-up, and a 3.*Feel free to add double moves (ex. between thelegs to a crossover), going both left and right for alay-up, a pull-up, and a 3.Lady Legends Basketball PostWorkoutGoal: The Lady Legends Basketball Post Workout is designed to help the athleteimprove their post moves while working at game speed.While performing the post workout make sure to: be in an athletic stance, start between the blockand the first hash mark, and practice at game speed. Challenge yourself by competing against ateammate or combining moves with extra fakes. Feel free to contact us if you would like morepost drills.