Girls Pre-Season Basketball Conditioning Program

Ms. Tah

Daily Stretching Exercises

Arm Stretches
Across the Chest 2 sets 12 count
Triceps Stretch (Behind the back) 2 sets - 12 count
Shoulder Rotation 2 sets 12 count
Elbow Stretch (Holding finger back) 2 sets 12 count
Reach for the sky 2 set 12 count

Leg Stretches
1. Frankenstein 2 sets 12 Count
2. Quad Stretch 2 sets 12 Count
3. Side Lunge 2 sets 12 Count
4. Ankle Rolls 2 sets 12 Count
5. Calf Stretch 2 sets 12 Count

Warm Up
Butt Kicks
High Knees
Karaoke (Left n Right)
Frog Jumps
Arm Circles
Lunges (Front, Back, Side to Side)
Back Peddle
Sprints (SUICIDES)

Ladder Drills
1. 2 Feet In, 1 Foot Out
2. 2 Feet In, 2 Feet Out
3. Lateral 2 Feet In, 2 Feet Out
4. Scissor Jumps
5. Hopscotch
6. Ski Jumps
7. 90 degree Jumps
8. Single Leg Jumps (Forward/Backward)
9. Single Leg Lateral Jumps (Left/Right)
10. Single Leg Vertical Jump
11. Step Back Drill
 Line (Field/ Gym) Sprints

Begin at the baseline and sprint to the free throw line closest to you. Return to the
Suicides baseline. Immediately sprint to the half court line. Again, return to the baseline.
Turn to sprint toward the free throw line farthest from you and sprint back to the
baseline. Finally, run the full length of the court at full speed and return to the
starting point on the baseline.

Begin on the basketball sideline and run to the opposite sideline. Turn and run
Sweet 16s back, counting one for each trip made. Complete this circuit 16 times, and time
yourself to beat the clock.

Begin in a defensive stance with feet shoulder width apart, knees bent to a 90-
Defensive Slides degree angle, chest up and back straight and arms extended to either side and
facing ahead. Start in the middle of the court and slide as quickly as possible from
sideline to sideline.

Begin on the baseline and run to the opposite baseline just one time, then rest.
Ladders Run baseline to baseline twice. Rest. Run baseline to baseline three times, then
rest. Complete this cycle until you've reached five trips down and back, then
decrease the number back down to one.

Field Sprints
Workout 1
Stride Length Drills 3 x 20
Bounds Sprint 3 x 20
Backpedal (to vertical jump) To vertical jump 3 x 20
Shuffle (to vertical jump) To vertical jump 3 x 20
Yard Sprints 3 x 20

Workout 2
Stride Length Sprints 3x5
Sprints 5x5
Hurdle Hops 3x5
Standing Long Jumps

Workout 3
Long Jump Straight to sprint 5 x10
Vertical Jump Straight to sprint 5 x 10
Overhead Med. Ball Sprints 5 x 10
Front Toss Med. Ball Sprints 5 x 10
Monday/Wednesday (ARMS)

Exercise Weight Sets Reps

Bench Press 75-95 lbs. 3 or 4 10-12
Overhead Press 10-15 lbs. 3 or 4 10-12
Triceps Extension 20-25 lbs. (one free 3 or 4 10-12
weight)
Bicep Curls 10-15 lbs. 3 or 4 10-12

Tuesday/Thursday
(LEGS)
Exercise Weight Sets Reps
Squats w/ Rack 90-115 lbs. 3 or 4 10
Box Jumps NO WEIGHT 4 or 6 10, 15, 20
Calf Raises 10-15 lbs. (opt.) 3 or 4 20-40
Deadlifts 135-150 lbs. 3 or 4 10
Lunges 10-15 lbs. (opt.) 3 or 4 10 (each)
 Medicine Squat position ball on the floor Rep/Sets:
Ball Throws Moving to upright position throw 4 x 10
medicine ball directly upward (top of 6x8
head)
10lbs

Side Lunge position going down Rep/Sets:

Lunges While holding medicine ball change 4 x 10
direction to right/left 3x8
Alternate
8lbs
10 lbs
Pli Squats Medicine ball in hands Rep/Sets:
Feet widespread 4 x 10
Positioning body as low for a pli 3x8
position
10 lbs
15 lbs

Knees not exceeding over toes Reps/Sets

Straight back 4 x 12
Squats 90 degree form 3 x 10

15 lbs
One leg forward Reps/ Sets
Squat position with weight on the one
Single Leg Squat leg 4 x 12
90-degree form 3 x 10
Knees do not exceed over the toes
Hip Bridge form Reps/Sets
Lift while keeping back straight
Single Leg Hip Bridge Squeezing gluteus Maximus 4 x 12
3 x 10
Medicine Ball Exercises