I will type up my workout routine and I would appreciate if you look through it. It is pretty long so I understand if you don’t want to read it all.
The weight program is done at school for my basketball team and I can’t change the exercises or anything. Since we only lift twice a week we do upper and lower in the same workout. This is normally what it is, though the reps change.
Monday:
Squats-5x6
Bench Press-5x6
Leg Extension/Curl-3x12
Lunges-3x8
Leapers (Jumping up and down on the calf raise machine)-3x18
Bicep Curls-3x8
Wide Grip Pullups-3x8
Wednesday:
Incline Bench Press-5x6
Hang Cleans-5x6
Step Ups-3x12
Upright Row-3x8
Straight Bar Curl-3x8
One arm dumbel row-3x10
Leg Press-3x8
This is followed by a pretty tough ab program. Like I said, the coaches make the program and I can’t really change it.
For agility I have been doing quick movements such as jumping on and off of an 8 inch box as quick as possible 3x12, doing that normal stance, feet to the side, and scissors. I then do line drills jumping over a line for 3x15 seconds, facing the line and feet parralel to the line. Then I do 3x10 Rim Jumps (jumping up and down as high as possible)…I do all the above with jumpsoles on then I move into the sport specific agility exercises which are…
Complete the Square-3x…this is defined as "Player starts in a ready position at the corner of the left side of the free throw line. 4 consecutive trips are made around the lane: 2 clockwise (trips 1 and 3) and 2 counterclockwise (trips 2 and 4). On go, the player sprints forward down the lane, Upon reaching the edge of the baseline and lane, he then slides to the right until he reaches the opposite lane. He backpedals up the lane to the right edge of the free throw line and then slides left back to the starting position.
Star Runs in the Lane: Place 4 cones like a square and one in the middle making a diamond (just like the dot drill except each cone is far apart). Some examples of the exercises would be (you do this to all 4 corners)
-sprint forward to corner, sprint back to center
-Backpedal to corner, sprint forward to center
-slide laterally to corner, slide back to center
-slide to corner, sprint back to center
-sprint to corner, slide back to center
That is my workout for mondays and thursdays. Like I said, the first part is done with jumpsoles and the second part is not. This is a pretty intense workout.
I was thinking of doing the above workouts monday, and on thursday (my other agility day) I would do the jumpsoles part like monday, but also do the proprioceptors. The proprioceptors are a circular plug that you attach to the bottom of the jumpsoles and they give you an intense balance workout, strengthening the ankles and knees while giving you an explosive first step. My entire goal for this program really is to gain strength and a quick first step. If you have read all of this, thanks a lot and please leave your opinions.