Women’s Basketball
Westfield State University
Summer
2015
Workout Program
Hi Everyone,
We all need to be committed to becoming better, stronger and
quicker players this summer. Our improvement in these areas
this summer will be keys to our success!!!!
If you are unsure how to do something, many of the exercises
are easy to find on the internet or please feel free to email me at
abertini@westfield.ma.edu with any questions or call me at
978-376-7732 (cell) 413-572-8105 (work).
It’s critical with our style of play that we are in the proper
condition coming back to school. We need to be prepared for
the stop and start, the speed in which we are trying to play and
the quickness and strength we will need to make it through a
physical season. Focus on the process of getting better every
day. Come back better, attack your off season and be ready to
change the game. EMBRACE THE PACE!!!
Be safe, have a great summer and remember:
Championships are won in the off-season!
GO OWLS
STRENGTH WORK OUT
LIFT 4x per week
2x Lower Body, 2x Upper body, Do your core work out 3x
Do as much weight as you can, and try to increase weight each week. Challenge yourself
THIS SHOULD NOT BE EASY!!!!!
Lower body Work out 1
Back Squats 5 sets x 5 reps (get to 90 degrees) add
weight each week
DB Push Press 3 sets x 12 reps.
Hamstring Curls on Physio Ball 3 x 12 reps
Lay on back, both heels on physio ball, roll it out until legs (butt off floor) are strait and pull back
into butt
Walking Lunges 3 sets x 12 steps
(Hold 10-35lb PLATE above your head, balance, core)
LOWER BODY work out 2
Back Squats 5 sets x 5 reps (get to 90 degrees) add
weight each week
DB split squats 3x10 each side
Kettle Bell Swings 3 x 12-15 reps
Single leg hamstring curls 3x10 reps each leg
Calf Raises 3 x 15 reps
UPPER BODY 2 x per week
Bench Press 5 x 5 reps
Add weight each week.
Reverse Pulls on Bar 5x5 reps
Standing Shoulder press w/ Barbell 5x 5 reps
Push Ups 3x failure
Pull ups 3x failure
CORE 3x per week
Med Ball Twists, butt on ground 3 x 30
Physio ball tosses off wall, 3x30
Elbow to knee bicycle crunches 3x 30 reps
Supermans, lay on floor stomach down, raise arms and legs at the same time. 3 x 30 reps
Planks Forward and Side, 45-90 seconds x 3 reps.
CONDITIONING WORK OUT
BACK TO BACK TO BACK
MASCAC CHAMPS
2014 & 2015 & 2016
Do this sprint/conditioning workout 3-4 times per week
Dynamic Warm Up, 5 minutes
On basketball court
Jump Rope goal is for 5 minutes
Ladder/line work
o Going forward, quick feet one- two, in each box x 2
o Going forward, quick feet on one foot hop to next box (then switch feet) x 2
o Going forward, two foot hop into each box x 2
o Going backward, one foot hop into each box x 2 (switch feet)
o Going backward, 2 foot hop x 2
o Going lateral, alternate feet into each box x 2 and switch directions 4 total
o Going lateral, alternate feet every other box x 2 and switch directions 4 total
o Going lateral, two foot tap in, two foot tap out, every other box x 2 switch directions 4
total
o Going lateral, 1 foot side hops alternate directions
Right foot both directions
Left foot both directions.
Sprint to half court, Jog to far endline turn around and repeat 10 x (up and back =1 rep) no rest.
Sprint full length of court, jog back. Repeat 10 x (Up and back =1) no rest.
Sprint up and back, rest 15 seconds in between and repeat 10 x (up and back=1) 10 seconds is goal
on one up and back.
2 min. rest.
Zig Zags, slide, sprint slide, sprint, jog endline, and come back opp. Side slide sprint etc.
length of court, repeat 6 x alternate 3 and 3 (up and back =1) rest 30 seconds in between.
2 min rest.
Lines, sprint to near foul line, jog back, sprint half court, jog back, sprint to far foul line, jog back,
sprint to endline, jog back, repeat 6x rest 10 seconds in between
2 min. rest
Lines, sprint all lines, rest 30 seconds and repeat 4 x. Goal is to complete one rep in under 35
seconds
COOL DOWN Jog for 5 minutes and STRETCH
Longer distance, conditioning on days you don’t do sprint work out
2 x per week, run 2-4 miles at a consistent pace, build your conditioning.
Guards should be able to run 2 miles in under 16 minutes
Posts should be able to run 2 miles in under 18 minutes
DYNAMIC WARM-UP
***This should be performed slowly, with attention paid to form***
• Light jog, arms moving
• Arms in/out x 10
• Arms across chest x 10
• Look right/left (hold 1 sec) x 5
• Look up/down (hold 1 sec) x 5
Move to end line of court. All drills performed from end to mid = 1 rep = 15yds
• Side shuffle-high (slow speed) x 2 *Don’t’ let feet cross
• Side shuffle-mid to high (med speed) x 2 *Don’t’ let feet cross
• Side shuffle-stay low (fast speed) x 2 *Don’t’ let feet cross
• Crossover right leg x 2
• Crossover left leg x 2
• Grapevine hands on hip no rotation x 2
• Grapevine arms out, rotate body x 2
• High knees/big arms x 2
• Pull knee to chest, toe up x 1
• Pull lower leg up x 1
• Hip-across and out x 1
• Hip-open and across x 1
• Lunge walk/big arms x 2
• Lunge walk/rotate body x 2
• Low skip x 2
• Skip for height (get knees up!) x 2
• Skip for distance x 2
• Buttkicks x 2
• Inch worm (feet to hand, hand to feet) x 2 each
Ball Handling Drills 2x per week
The goal is to increase speed while maintaining control of the ball.
Ball Slaps 2x 20 Reps
Ball taps Overhead Arms Strait 2x30 seconds, count taps and beat your score
In front Arms Strait 2x30 seconds, count taps and beat your score
Bent over Arms Toward Floor 2x30 seconds, count taps and beat your score
Ball Circles Neck 2 x 30 seconds, Reverse direction 2 x 30 seconds
Waist count circles and beat your score each day
Knees
Ankles
Right Ankle
Left Ankle
Figure 8’s
Ball Circles with dribble Ankles
Right Ankle
Left Ankle
Figure 8’s
Spider Ball between legs, two touches in front and back 2 x 30 seconds, count touches and beat score
Figure 8 Dribble 3 x 30 seconds and reverse direction, count 8’s and beat score
Two ball series
High Lows Pound the balls around ear level 7 x, then pound ball below knees 7x ball x 3
Figure 8’s -Two ball stationary figure eights around legs. 45 seconds x 2
Full Court -Dribble both ball same time to the right, cross over, go to your left. X 2
(in zig zag fashion, switch directions right and left the length of the floor)
-Both ball same time dribble in zig zag down the court, switch direction going behind your
back. X 2
-Dribble both balls alternating dribble the length of the floor zig zags. X 2
- Dribble both balls alternating dribble the length of the floor zig zags, and change
direction going behind your back. X 2
Shooting 2 x per week
Take 250 Total 3 pointers GOAL IS 500 3’s take per week!!!
GOAL IS TO MAKE OVER 200
100 3’s off pass
Take 100 total 3 pointers off of a dribble move.
Take 50 3 pointers coming off a screen from both directions. (use a chair/cone)
______________________________________________________________________________
LAYUPS 200, goal is to make over 180 layups
Xouts, toss ball to elbow, grab turn drive Make 10 x 2 20 total
Drives off shot fake, finish with layup. Toss ball to self, catch & drive, pivot on inside foot.
(10 finish on right side with rt hand, 10 on left with left - 20 total Pivot off correct foot
Up and Unders 10 in a row from each side 20 total
Drop steps 10 each side 20 total
Baby hooks 10 in a row from each side 20 total 20 layups
Mikan 40 layups
Make 20 x 2
Fast Break Speed layups 40 layups
- 4 sets, of 10 makes 2 from right 2 from left. (game speed)
- start at mid court, drive hard to rim make a move and finish use chair/cone
Free ball layups…throw ball anywhere on court, sprint grab ball and drive in for layup.
20layups
