NYBasketball Pre-Season Conditioning: Basketball players take for granted, they are in shape, especially if they played summer ball. For a lot of players, that’s just not true. They have played a lot, but they never worked on fitness, stamina or core strength and generally got lots of rest between games. A full class schedule, other school responsibilities, and practice affect the amount of rest you’ll get during the school year and practice, sometimes 2-A-Days, demands conditioning. Most coaches determine who starts and game time on how you perform in practice. Now is the time to get in shape. Complete the SuperSet Series below at home and you will be prepared to get through the rigorous practice sessions leading up to the first game of the season. Demonstrate to the coach and the staff that you’ve come to play and you’re prepared to perform at the highest level every game. SuperSet Series Complete a SuperSet by doing each exercise without stopping to rest. Do 4 SuperSets. Do this every other day for 4 weeks. After 4 weeks, add 1 SuperSet a week until you are doing 10 per session. In 10 weeks you will be doing 100 reps of every exercise. After 10 weeks do everything faster always mindful of good form. 1. Push-ups 2. Sit-ups/curls 3. Dips 4. Spidermans (mountain climbers) 5. Squats 6. Toe raises 7. Lunges (step back) 8. Burpees (squat thrust) 9. Jumping jacks 10. Knee ups (jump up, bringing knees to chest)
Charles Vasser czvasser@yahoo.com 917.691.8037 Pre-Season Conditioning www.nybasketball.wordpress.com