Preseason, Strength Training

Strength & Conditioning Standards for Fall Tryouts

Cougars,

As you know, we are placing a heavy emphasis on developing strength, agility and athleticism during this pre-season. This year, unlike years past, we will have a fitness evaluation during tryouts along with our normal talent and skill evaluation. Below, you will find a breakdown of the different testing areas that players will be tested on during tryouts (Nov. 12-14).

We have several opportunities throughout the week for all players to participate in weight training and skill training, and we encourage all players to take advantage of those opportunities. For more information, please see our pre-season note, or reference the basketball calendar for dates/times.

PLEASE NOTE: While we have provided opportunities for players to work directly with coaches, part of the reason we have provided these standards well in advance of tryouts is that any players serious about competing at high levels will need to put in additional work, on his own time, to take ownership of the preparation process. If there are questions or would like suggestions, help, etc. PLEASE do not hesitate to reach out to coaches!

There are 5 areas of strength/conditioning that the Niwot Boys’ Basketball players will be tested on starting the 3 days of tryouts, and continuing through the first two weeks of the season if you earn a spot on one of the 4 rosters. The 5 areas are:

  • Low-Recovery Endurance
  • Agility & Change of Direction
  • Plyometrics
  • Upper-body Strength/Endurance
  • Core Strength/Endurance

*****There will be an additional expectation that any player that wishes to try out for the varsity team, is able to run a mile in 6 minutes & 30 seconds or less.*****

 

Low-Recovery Endurance

Players will be expected to complete a “Basketball Mile” within the time and volume that correspond with the appropriate playing-level.

The Basketball Mile consists of 64 baseline/half-court touch/baseline reps. There will be “4 quarters” of 16 reps, with a short recovery (1-2 minutes) in between quarters.

  • D-team & C-team players: 20 seconds per down and back. The whistle will blow every 20 seconds for continuous reps. Any desired rest between down & backs is included in the 20 seconds.
  • JV & Varsity players: 15 seconds per down and back. The whistle will blow every 15 seconds for continuous reps. Any desired rest between down & backs is included in the 15 seconds.

 

Agility & Change of Direction

Players will be expected to complete a “Lane Pro-Agility” test, within the time and volume that correspond with the appropriate playing-level.

The Lane Pro-Agility test starts with a player on elbow of the lane. The player will sprint to the baseline, defensive shuffle to the opposite corner, backpedal to the opposite elbow, defensive shuffle to the starting corner, then reverse the actions and go back around to the start.

  • D & C-team players: 18 seconds per rep with 18-second rest between reps.
    • D-team players will complete 10 reps.
    • C-team will be complete 12 reps.
  • JV & Varsity players: 14 seconds per rep with 14-second rest between reps.
    • JV Players will complete 12 reps.
    • Varsity will complete 15 reps.

Plyometrics

Players will be expected to be able to complete various explosive-plyometric exercises within designated workout duration (typically 20-30 minutes).

  • D & C-team players: Should be able to complete a full dynamic workout including court-length one-legged bounds, two-legged bounds, two-footed continuous hops, reverse bounds, and box-jumps.
  • JV & Varsity players: Should be able to complete a full dynamic workout including court-length one-legged bounds, two-legged bounds, two-footed continuous hops, reverse bounds, box-jumps, box-drop jumps, uphill bounds, and in-stride bounds.

 

Upper-body Strength & Endurance

Players will be expected to complete different levels/volumes of push-ups that correspond with the appropriate grade-level.

  • Freshmen: 5 basketball/med-ball pushups with each arm…followed by 15 tempo-pushups.
  • Sophomores: 5 basketball/med-ball pushups with each arm…followed by 20 tempo-pushups.
  • Juniors: 8 basketball/med-ball pushups (continuously alternating) with each arm…followed by 20 tempo-pushups.
  • Seniors: 8 basketball/med-ball pushups (continuously alternating) with each arm…followed by 25 temp-pushups.

*****Big gym players should also be able to shoot 100-125 continuous spot up jumpers, switching sides of the court (2’s & 3’s combined).*****

Core Strength/Endurance

Players will be expected to complete side & front planks, as well as tempo leg raises at the volume/time that correspond with the appropriate playing-level.

  • C & D team players:
    • 30-second right-side plank, straight into 30-second left-side plank, straight into 1-minute front plank.
    • 15 tempo leg-raises with hands at side or cupping ears.
  • JV & Varsity players:
    • 40 second right-side plank, straight into 40-second left-side plank, straight into 1-minute & 30 second front plank.
    • 25 temp leg-raises with hands at side or cupping ears.

 

OWN IT!

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