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Basketball FlexBand Speed Training & Conditioning

Basketball FlexBand Speed Training & Conditioning

Basketball FlexBand Speed Training Program

Basketball is a game of constant quick start and stops which tax the

body’s decelerators and more importantly it’s core stabilizers.

All

deceleration requires the body’s muscle structure to slow down

momentum, created by ground reaction forces and gravity.

Once

controlled, the body’s same muscle structure than transforms into

an explosive accelerator of movement.

Training with flexbands, challenges deceleration and strengthens acceleration simultaneously. Athletes should work on bands that

they can control and do not feel they are being pulled back

uncontrollably.

As the athlete becomes stronger, they can switch

to a heavier band. DO NOT COMPROMISE QUALITY AND

QUICKNESS OF MOVEMENT BY TRAINING IN TOO HEAVY OF A BAND.

All flexband workouts should begin with a dynamic flexband ankle

and hip stretching program. pages.

This is illustrated in the upcoming

Would also recommend performing movement preparation using the lunge walking matrix or the FlexBand Step Matrix. This is also illustrated in the upcoming pages.

Dynamic Ankle Stretching - 15 reps each direction Dynamic Hip Stretching - 7-8 minutes Lunge Matrix – 10 yards x 2 Step Matrix - 5 reps all directions

Dynamic FlexBand Ankle Stretching

Start position
Start position
Dorsiflexion
Dorsiflexion

Pulling back on both straps.

Inversion
Inversion

Pull back on inside strap

Eversion
Eversion

Pull back on outside strap

Dorsiflexion – Knee Flexing
Dorsiflexion – Knee
Flexing

Flex knee and point toe down

Dynamic FlexBand Flexibility Program

Flexband stretching should usually follow 1-2 minutes of general movement like jumping jacks, leg swings, distraction stretching, floor rotational stretches (see below) or a light walk. This is especially the case if you come from a stationary job prior to your workout. Always start the stretching with easy rhythmical pumping of the knee into flexion and extension, gradually pushing further into the range of motion. The key is to length out your musculoskeletal system as far as possible.

Proximal Hamstring
Proximal
Hamstring
Groin/Adductors
Groin/Adductors
Distal Hamstring
Distal
Hamstring
TFL/ITB -Abductors
TFL/ITB -Abductors

Attempt to straighten knee by pressing the heel against the band. 10 to 15 rhythmical reps should be performed at each position. Movements that demonstrate greater tightness may need additional stretch time. You may initially experience mild burning behind the knee. This is neurotension stress and should resolve over approximately 2 - 3 weeks of continuous stretching. Remember - stretch to your tolerance. As you become stronger, your stretching endurance will also improve.

Hip Extension & Knee Flexion
Hip Extension
& Knee Flexion

Advanced FlexBand Dynamic Stretching

Advanced FlexBand Dynamic Stretching Stabilize bottom foot against wall Perform a swinging action by pushing down
Advanced FlexBand Dynamic Stretching Stabilize bottom foot against wall Perform a swinging action by pushing down

Stabilize bottom foot against wall

Advanced FlexBand Dynamic Stretching Stabilize bottom foot against wall Perform a swinging action by pushing down
Advanced FlexBand Dynamic Stretching Stabilize bottom foot against wall Perform a swinging action by pushing down
Advanced FlexBand Dynamic Stretching Stabilize bottom foot against wall Perform a swinging action by pushing down

Perform a swinging action by pushing down and letting band assist leg overhead. Keep knee straight

The advance exercises require you to be able to lock out the band with the contralateral arm. This will create greater stretch and rotational range of motion through the torso which will length and contract the abdominal muscles. It also increases the tension on the muscle complex being stretched

Lunge Walking Matrix Series

The lunge walking matrix or stationary lunge matrix is a great way to dynamically stretch and retrain functional movement. Coordinating the upper and lower torso movements activates the core muscles while momentum creates optimal lengthening of each movement. Adding dbs to this series creates greater momentum and greater lengthening. Done after flexband stretching, this series does a great job of retraining newly developed ROM.

Lateral
Lateral
Forward Overhead
Forward Overhead
Crossover Forward Reach
Crossover
Forward
Reach
Backward Overhead
Backward
Overhead
Forward Rotation
Forward Rotation

Copyright 2005 Performax –Performance Training (www.performax4u.com)

Step and Reach Matrix

Saggital Plane (Forward Lunge)

Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)
Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)
Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)
Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)

Posterior or Backward Lunge

Frontal Plane (Lateral Lunge)

Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)
Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)
Step and Reach Matrix Saggital Plane (Forward Lunge) Posterior or Backward Lunge Frontal Plane (Lateral Lunge)

Transverse Plane

Transverse Plane Crossover Step Drop Step
Crossover Step
Crossover
Step
Transverse Plane Crossover Step Drop Step
Transverse Plane Crossover Step Drop Step
Drop Step
Drop Step
Transverse Plane Crossover Step Drop Step

Basketball Beginner Workout

Speed and Quickness Drills

 

Rep

Sets

Rest

Shuffle Cone Right

6

3

30 sec

Shuffle Cone Left

6

3

30 sec

Recovery 1 minute

Crossover Cone Right

6

3

30 sec

Crossover Cone Left

6

3

30 sec

Recovery 1 minute

Backpedal Cone

6

3

30 sec

Forward Floor

6

3

30 sec

Recovery 1 minute

*** Cones distance should be 4 yards apart using 4 band set up *** Should be able to touch both cones, especially at the starting position

Strength and Plyometric Drills

 

Rep

Sets

Rest

Speed Squats

20 sec

4

1 min.

Goal – 20 or more reps per set

Lateral Step down lunges

20 total

3

1 min.

Drop step down lunges

20 total

3

1 min

Squat jumps

10 sec

4

45 sec

Basketball Intermediate Workout

Speed and Quickness Drills

 

Reps

Sets

Rest

Shuffle Cone Right

8

3

30 sec

Shuffle Cone Left

8

3

30 sec

Crossover Cone Right

8

3

30 sec

Crossover Cone Left

8

3

30 sec

*** 1 cycle = 1 time thru all 4 drills *** complete 3 cycles of all 4 drills , taking a 1 minute break between cycles

Forward Running starts

20 sec

3

40 sec

Backpedal Cone

15 sec

3

40 sec

*** On running starts return to start position each time *** When reps are measured in time, complete as many as possible every set

Strength and Plyometric Drills

 

Rep

Sets

Rest

Speed Squats

10 sec

10

30 sec

Goal - 10 or more reps each set

 

Lateral Step down lunges

20

2

1 min.

Drop Step – Step downs

20

2

1 min.

Alternate Single Leg Bench Squats (Use balance assist if needed)

10

3

Rest as you switch

Squat jumps

15 sec

3

45 sec

Long Jump

5

3

1 min

Ankle hops

5

3

(Perform these two back to back before rest)

Basketball Advanced Workout

Speed and Quickness Drills

 

Rep

Sets

Rest

Backpedal T - Drill

6

3

45 sec

Alternating 45 Degree Shuffle Drill

6 total

3

45 sec

Shuffle Cone Right

6

3

30 sec

Shuffle Cone Left

6

3

30 sec

Forward Running Starts

6

5

45 sec

*** Goal of advanced Level is to work on High intensity. Greater recovery will be provided to allow for 100% each rep.

Strength and Polymeric Drills

 

Rep

Sets

Rest

Speed Squats

10 sec.

10

20 sec

Goal - 10 or more reps each set

2 minute recovery

Lunge walking with Squat Jumps

2x10 yd Lap

4

30 sec

Alternate Single Leg Bench Squats (Try to eliminate balance assist)

12

3

Rest as you switch

Lateral Skater Hops right

10

5

45 sec.

Lateral Skater Hops left

10

5

45 sec.

Long Jumps

5

5

1 min

Ankle hops

5

5

(Perform these two back to back before rest)

Speed Drill Description Shuffle Cone Drill Perform shuffle motion with feet slightly turned out towards the

Speed Drill Description

Speed Drill Description Shuffle Cone Drill Perform shuffle motion with feet slightly turned out towards the

Shuffle Cone Drill

Perform shuffle motion with feet slightly turned out towards the direction traveling. Make sure to touch cone with cone side hand, which will simulate denying the ball.

Speed Drill Description Shuffle Cone Drill Perform shuffle motion with feet slightly turned out towards the

Backpedal Cone

Starting with cone in front of you and in a staggered stance, backpedal quickly to the cone. Do not worry about touching the cone just get back to it. Upon returning, breakdown effectively, touch the cone before quickly backpedaling again. This strengthens backward starts and more importantly teaches good deceleration while running forward

Speed Drill Description Shuffle Cone Drill Perform shuffle motion with feet slightly turned out towards the

Forward Floor Touch

Starting from a staggered position, sprint out to the cone. On returning back step slightly beyond the line and reach down to touch the floor (The leg on the side of the touch hand should be behind you) before exploding out again forward. Simulates breaking on the ball with control

Crossover Cone Drill

Perform a 1 step front crossover, touching the

cone with the cone side hand. On return again

crossover in front and touch the cone.

Works

on balance and control with emphasis on hip

rotation

Crossover Cone Drill Perform a 1 step front crossover, touching the cone with the cone side
Crossover Cone Drill Perform a 1 step front crossover, touching the cone with the cone side
Crossover Cone Drill Perform a 1 step front crossover, touching the cone with the cone side
Crossover Cone Drill Perform a 1 step front crossover, touching the cone with the cone side
Crossover Cone Drill Perform a 1 step front crossover, touching the cone with the cone side

Forward Running Start

Always keeping your feet moving, perform quick, explosive starts out to the cone. Do not worry about touching the cones. Just make sure you run out to the cone and return back to the line.

Alternate 45 Degree Drop Step Shuffle Set up cones in a V configuration. Facing away from
Alternate 45 Degree Drop Step Shuffle Set up cones in a V configuration. Facing away from
Alternate 45 Degree Drop Step Shuffle Set up cones in a V configuration. Facing away from

Alternate 45 Degree Drop Step Shuffle

Set up cones in a V configuration. Facing away from the cones, drop step and shuffle back to the cone on the Right, than return to start position and drop step and shuffle back to left cone before returning to start position. Always square up to front cone before drop stepping.

Alternate 45 Degree Drop Step Shuffle Set up cones in a V configuration. Facing away from
Alternate 45 Degree Drop Step Shuffle Set up cones in a V configuration. Facing away from
Alternate 45 Degree Drop Step Shuffle Set up cones in a V configuration. Facing away from

Flexband Backpedal T Drill

Set up your cones in a T- configuration. You will backpedal, Shuffle to the right cone than shuffle all the way over to the left cone before returning to the center and running forward to touch the front cone.

Strengthening & Plyometric Drills

Strengthening & Plyometric Drills Speed squats Speed squats should be performed by trying to go down
Strengthening & Plyometric Drills Speed squats Speed squats should be performed by trying to go down
Strengthening & Plyometric Drills Speed squats Speed squats should be performed by trying to go down
Strengthening & Plyometric Drills Speed squats Speed squats should be performed by trying to go down

Speed squats

Speed squats should be performed by trying to go down as fast as possible without hitting your butt on the stool. Coming up will reactively happen quickly as a result of going

down fast. Do not stop short always try to touch your butt on

the stool.

Attach the bands in sitting by crisscrossing them

over your shoulders first than slip them over the front of your

foot before standing up. Sit with them attached during quick interval sets.

Lateral Step down Lunge

Step down lunges are designed to work on your ability to

decelerate and quickly accelerate laterally.

Use the same

band attachment as with squats. Starting with both feet on a 4 to 6 inch box, step down quickly and try to return as fast as possible. Try to lunge out as far as possible and still be able to get back to the starting point without losing balance or taking unnecessary steps.

Drop Step Down Lunge

Perform the same as the lateral step down lunge except you should perform a drop step vs. a lateral step while coming off the box. Again try to be as quick as possible while taking as big of step as possible.

Squat Jumps

Perform a regular squat and than jump up as you ascend out of your squat. These can also be rim jumps.

Lateral lunge walk with Squat Jumps Bands attached the same as squats, perform lateral lunge walks
Lateral lunge walk with Squat Jumps Bands attached the same as squats, perform lateral lunge walks
Lateral lunge walk with Squat Jumps Bands attached the same as squats, perform lateral lunge walks

Lateral lunge walk with Squat Jumps

Bands attached the same as squats, perform lateral lunge walks 10 yards. Perform 5 squat jumps and lateral lunge walk back to starting position and again perform 5 squat jumps.

Lateral Skater Hops

Attaching the band to your waist, step out to allow moderate tension to be exerted on the band. Perform a lateral hop towards the band attachment, and than explode back to the starting position. When finish turn around and repeat on opposite side.

Alternating Single Leg Bench Squat

Perform single leg bench squats slowly trying to get your thigh parallel to the floor. As your control improves try to lower yourself as fast as possible without loosing your balance. To switch the band easily, simply unhook the band from your foot, switch it to the other shoulder and step back into to the band. Try to move quickly from leg to leg.

**Long Jumps and Ankle Jumps Perform 5 Long Jumps covering approximately 7-10 yards. The goal is

**Long Jumps and Ankle Jumps

Perform 5 Long Jumps covering approximately 7-10 yards. The goal is to be able to do jumps repeatedly without loosing balance and covering as 10 yards in as few of jumps as possible. Ankle Jumps should be performed on the return. Keeping ankles stiff and staying on the balls of your feet with your heels about 1 inch off the ground , perform quick hops on both feet for desired distance. Work on getting off the ground quickly, but get as high as possible also.

Would recommend athletes train 2 x per week with one of the 3 programs. This should be incorporated with a traditional strength training program, done also 2 x per week, that includes core lifts of squats, Cleans, and Push Presses. Also assume that athletes are playing basketball at least 2 times per week.