HUSKEY

-DOGPUPS

DAYS OF GAIN SUMMER PRIDE

6 WEEK middle school program BEGINNING FIRST TUESDAY IN JUNE*TUESDAY-THURSDAY (TUES&THURS 10AM-11:30AM---WED 2PM-3:30PM)*

Monday
Quadriceps stretch 5 minutes Back stretch 5 minutes Calf stretch 5 minutes Hip flexor stretch 5 minutes Hip adductor stretch 5 minutes Hip abductor stretch 5 minutes Hamstring stretch 5 minutes Butterfly stretch 5 minutes Resistance band, strength training 6 minutes RUN 1 MILE (PACE+HILLS+FLATS) 100 free throws (chart and bring totals w/you next session)

Tuesday
Quadriceps stretch 5 minutes Calf stretch 5 minutes Back stretch 5 minutes Hip flexor stretch 5 minutes Hip adductor stretch 5 minutes Hip flexor stretch 5 minutes Hip flexor stretch 5 minutes Hip abductor stretch 5 minutes Hamstring stretch 5 minutes Butterfly stretch 5 minutes Resistance band, strength training 6 minutes Designated group leaders put us through our routines as COACHES CAN NOT COACH. ALL BASKETBALL DRILLS ARE PLAYER DIRECTED. THIS + ADJSTMENT/CORRECTION LAY WITHIN THE HANDS OF THE PLAYERS DRILL LIST: DEFENSIVE TURNS FULL COURT/2V2 SHELL/3V3 SHELL/11
MAN/3ON2ON1/CETIC DRILL/CIRCLE BLOCK OUTS/STOP & POPS/B.LINE SHOOTING-

Wednesday
Balance exercises 15 minutes Hip abductor stretch 5 minutes Bosu ball, general exercises 8 minutes Rope jumping, very brisk 10 minutes Hamstring stretch 5 minutes Resistance band, strength training 8 minutes
PLAYER LED DRILL LIST: MAKE 50 FTS/ D-TURNS/2 FLIGHTS STAIRS (FIELD HOUSE)/ SHELL 2V2-3V3/CELTIC DRILL/CIRCLE BLOCK OUTS

Thursday
Calf raises 5 minutes Lunges, easy to moderate effort 10 minutes Resistance band, strength training 8 minutes Squats, easy to moderate effort 5 minutes Lunges, moderate to vigorous effort 8 minutes Rope jumping (100 A MINUTE PACE) 1 on 30-40 seconds off 10 minutes
PLAYER LED DRILLS LIST: STOP & POP/11 MAN/3ON2ON1/SHELL 2V23V3/SOONER DRILL/2 MILE RUN (TRACK)

FRIDAY-SATURDAY-SUNDAY ON YOUR OWN Friday

Butterfly stretch 4 minutes Calf stretch 4 minutes Hamstring stretch 4 minutes Quadriceps stretch 5 minutes Hip adductor stretch 6 minutes Calf raises 5 minutes Resistance band, strength training 6 minutes Squats, easy to moderate effort 6 minutes(RESISTANCE BAND)

Saturday
Lunges, easy to moderate effort 8 minutes Hip flexor stretch 6 minutes 15 Hip abductor stretch 6 minutes Resistance band, strength training 15 minutes

Sunday
Resistance band, strength training 15 minutes

NOTE: USING THE RESISTANCE BAND TRAINING: TO INCREASE INTENSITY USE MULTIPLE BANDS. EX: 1 BAND = LOWER INTENSITY. ADD ANOTHER BAND = GREATER INTENSITY, ETC ETC. CHECK OUT RESISTANCE BANDS WITH EITHER COACH MINSHALL, COACH G OR STUDENT ASSISTANT COACH DRUMMOND. **NOTE** WE WILL NOT CHECK OUT RESISTANCE BANDS UNTIL YOUR FIRST IN SESSION DATE