AQx Basketball-Specific Training Program
Low impact exercise to enhance many critical areas for basketball players including:
Speed – Quickness - Agility – Explosiveness - Power – Injury Prevention - Strength – Balance – Coordination – Endurance – Vertical Leap – Ball Handling – Hand Strength – Hand/Eye Coordination – Core Strength – Body Control
General Principles: Always begin with an adequate amount of warm-up and end with an appropriate cool-down to aid in injury prevention, muscular recovery, an enhanced workout, and increased flexibility. Also increase reps and sets at an appropriate rate for each individual athlete, beginning with 1 set of each exercise and a low number of repetitions, then increase repetitions and sets (but not both at once) as your body adapts. For beginners or if time is limited, choose 2-4 exercises from each section, focusing on weaknesses. Always use proper technique and then increase speed and explosiveness of movement accordingly.
Basketball Specific Drills (w/ basketball or medicine ball) Sample:
Passing Drills (Get progressively deeper in water with passing slide/passing drills. Keep 10-15 feet between partners.):
- Two-Handed Pass w/ Alternate Leg Forward
- Switch forward leg with each pass. Can do both chest and overhead passes.
- Slide and Chest Pass w/ partner
- Slide to side as quickly as possible while passing ball to partner.
Ball Handling Drills/Hand Strength
- Under Water Dribbling w/ each hand
- Keep ball under water and move hand back/forth
- Stationary Ball Wraps
- Jump and wrap ball behind the back in the air, land, and repeat as quickly as possible. Wrap ball around both directions.
- Jump Starts
- Jump off two feet straight into the air, land, pivot, and sprint forward for 5 seconds. Repeat in opposite direction.
- Lay-Up Drill (Mikan)
- Explode off left foot and simulate lay-up with right hand, land, then repeat on opposite side as you move through the water. Focus on explosive jumping and technique.
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