DryLand Workout @ Coach Saud's July 23, 2024
WORKOUT PLAN
July 23 Dryland U15/U16 Workout
Warm-up:
Jog around the block – 600 metres with 2.5lbs dumbbells in each hand
Dynamic warmup – 5 each:
-Lunge elbow hamstring
-cross lunge
-lateral lunge
-sumo squat to stand
-ankle circles
-hip circles
Kickboxing Stretching Routine
Running (Difficult and combating the feeling of physical despair):
1. “9’s”- baseline to baseline. Down and back is one. Get it done in one minute 35 seconds. Rest for one minute 35 seconds, and then do it again 5 times.
2. “30’s”— run suicides in 30 seconds, followed by a 30 second rest in between, and repeat a total of 5 times.
3. “7’s” - baseline to baseline down and back, you have seven seconds to do this. You get a seven second rest, and repeat a total of 5 times.
Strength Circuit – 60 sec x 2 sets
1. Chest: DB Bench Press
2. Med Ball Slam.
3. Barbell Squats – Speed & Form
4. Box Jumps- step in land w/near extended legs
5. Alternating Single Leg RDL holding 2 DBs
6. TRX rows
7. Lunge Slides
8. Bosu Ball Balance with Battle Rope Circles
9. Bicep Curls
10. Single Leg Hurdle Hops
11. Dot Drill
12. VIPR 45pb barrel flip
13. Pound/Cross Over/Legs/Behind Back – 7 cones with weighted basketball
Water break
Cool Down:
Breathing routine
Visualization – what it is and the perfect shot
2 v 2 Kings Court Tournament for remainder of time.
DryLand Workout July 16 2024 Off Season Basketball
July 16 Dryland U15/U16 Workout (Indoor/Rain outside)
Warm-up:
30 seconds each:
-Jumping jacks
-high knees
-quarter squats
-run and punch
Dynamic warmup – 5 each:
-Lunge elbow hamstring
-cross lunge
-lateral lunge
-sumo squat to stand
-ankle circles
-hip circles
Taekwondo Stretching Routine
Body weight pyramid – 10 to 1:
1. Squats
2. Plank to Press
3. Burpees
4. Leg Raises
5. Reverse lunges
6. Situps
7. Mountain Climbers
8. Pushups
Water break
Legs (Strength & Power)
Athletes in pairs. They work on each superset for 2 rounds before moving to the next station. Each superset is 30 seconds long. Minimal rest in between.
Station 1:
Step-up jump alternating
Single leg RDL
Station 2:
One two step in box Jump
VIPR overhead hold reverse lunge
Station 3:
Lateral two foot hurdle Jump
Physio Ball Hamstring Leg Curl
Station 4:
Weighted wall sit holding 10lb dumb bells
Lateral Box Jump
Station 5:
Single Leg Box Jump into 2 foot landing (alternating)
Skater Jumps alternating
Station 6:
Barbell/VIPR/DB Jumping Squats
KB Calf Raise on platform
Pad Work: Punches and Kicks
Water:
Upper Body Strength Circuit 2 x 30 seconds each
1. Barbell Bench Press
2. Bicep DB Curls
3. Tricep Rope Press
4. Assault Air runner sprints
5. Miltary Press with Plate
6. KB Swing
7. Bent Over Barbell Row
8. Crunches
9. Russian Twist
10. Bosu Ball Pushups
11. Wobble board balance
12. Weighted leg raise with DB
Cool Down:
Breathing routine
Visualization – what it is and the perfect shot
Film Session:
-Communication
-Screening